Monitor Height: A Quick Guide To Eye-Level Screens

Knowing the height of your monitor is important for setting up an ergonomic workspace. The height of your monitor can be determined in a few ways, depending on what tools you have available. If you have a physical ruler or measuring tape, you can measure the height of the monitor screen, excluding the frame or border. Alternatively, you can use a tape measure or ruler to find the diagonal measurement of the screen by measuring the distance between opposite corners. You can also use the Pythagorean theorem to calculate the diagonal distance by squaring the height and width of the screen, adding the two numbers, and then finding the square root of the sum. Additionally, there are online tools and calculators that can help you determine the height and size of your monitor based on other parameters.

The top of the screen should be at eye level

To ensure you maintain a good posture and don't strain your neck muscles, the top of your monitor should be at eye level. This way, you will be looking slightly downward at a 10° - 15° angle when focused on the middle of your screen. The monitor should also be tilted back slightly (about 10° - 15°) so that your line of sight is perpendicular to the surface of the screen when looking at its centre.

If the top of the screen is below your straight-ahead viewing angle, you will tend to curl into a hunched position, which is not ergonomic. On the other hand, if the monitor is too high, you will have to tilt your head backward, which is also not ideal.

The bottom of the viewable area of your monitor should never be more than 25° - 30° below your line of sight. If you need to lower your monitor, this can be more difficult than raising it, as it may involve replacing your desk or raising your seat.

To raise a monitor, you can use old phone books, stacks of paper, or monitor risers. If you have a multi-user workstation, an adjustable LCD monitor arm can be a good option.

The monitor should be tilted back slightly

When the monitor is positioned at a lower height, it encourages a downward head tilt, which can put strain on the neck muscles. Over time, this can lead to a hunched posture, causing increased strain on other parts of the body, such as the back. By tilting the monitor slightly back and positioning it so that the top of the viewable screen is at eye level, you can maintain a more natural and relaxed head position.

This setup also takes into account the tendency to look down occasionally, such as when focusing on the taskbar at the bottom of the screen. With the monitor at the correct height and tilt, your gaze will naturally correct itself when targeting a menu at the top of the screen, reducing the time spent looking downward and minimising potential neck and posture issues.

It is worth noting that for individuals who wear bifocals, the monitor height may need to be adjusted to maintain a comfortable vertical head position, which does not require bending the head back. An option to accommodate this is to use an LCD monitor on an articulating arm, adjusting it at a 45-degree angle with the bottom of the monitor just above the keyboard.

The bottom of the screen should not be more than 25-30 degrees below your line of sight

The eyes naturally assume a straightforward and downward cast when at rest, but how far downwards is less clear. Experimental findings range from about 15 degrees to almost 30 degrees. As a result, placing the monitor at about 15 degrees (or slightly lower) below the horizontal line is reasonable, creating a preferable visual zone of 30 degrees (+15 to -15 from the normal line of sight).

If the screen is placed too high, it will force the viewer to work in awkward positions, with the head and upper body bent forwards or sideways. This can lead to discomfort and, over time, musculoskeletal disorders. The neck and shoulder muscles will be put under strain, and the viewer will subconsciously start to lean forward to relieve the tension, leading to poor posture.

The same issues can occur if the screen is placed too low, but to a lesser extent. While looking slightly downwards is generally comfortable, looking upwards is tiring. Therefore, it is best to err on the side of placing the screen too low rather than too high.

The height of the monitor should also take into account any corrective lenses the viewer may be wearing. For example, individuals wearing bifocals may find it more comfortable to place the top of the monitor slightly below eye level.

The monitor should be directly in front of you

To ensure your monitor is at the correct height, it is important to consider the placement of the monitor in relation to your body. The monitor should be directly in front of you, positioned so that you do not have to turn your head or neck to view the screen while working on your keyboard. This setup helps to maintain a correct head and neck posture, reducing strain on your neck muscles.

The height of the monitor in relation to your eyes is also crucial. ErgoCanada recommends that the top of the viewable screen should be at the same approximate height as your eyes. With this setup, you will be looking slightly downward at a 10°-15° angle when focused on the middle of the monitor. This angle can be adjusted by tilting the monitor back slightly, ensuring that your line of sight is perpendicular to the surface of the screen.

It is important to be mindful of the bottom of the viewable area of the monitor, which should not be more than 25°-30° below your line of sight. If the monitor is set too low, it can lead to a hunched posture, causing neck and body strain over time. Therefore, ensuring the monitor is directly in front of you and at eye level is essential for maintaining good posture and preventing muscle tension.

Additionally, consider the distance between your eyes and the monitor. As a general guideline, the minimum distance between your eyes and the monitor should be equal to the diagonal monitor width. For example, if you have a 20" monitor, your eyes should be at least 20" away. If you find yourself squinting or leaning forward at this distance, it may be a good idea to have an eye exam or consider adjusting the display resolution.

The height of the monitor may need to be adjusted for bifocal wearers

The height of a computer monitor can impact a user's posture, comfort, and overall wellbeing. Adjusting the height of the monitor may be necessary for bifocal wearers to ensure optimal viewing angles and minimise discomfort.

Bifocal lenses typically have the computer lens at the bottom, which can cause the wearer to tilt their head back to view a monitor at the recommended eye level. This awkward position can lead to muscle fatigue in the neck area. To correct this, the monitor should be lowered below the line of sight or the chair height should be raised. If the new chair height affects the user's posture, a footrest can be added.

Lowering the monitor can be achieved through various methods, each with its advantages and disadvantages. One low-cost option is to place the monitor on a paper box turned upside down on the desk. While this is a quick fix, it may not be stable, especially for heavier monitors. Another option is to use a monitor stand that sits on the desk. Monitor stands come in different colours and finishes but offer limited height adjustment options and take up valuable desk space.

Monitor arms are a more versatile solution, providing a wide range of height adjustments. They allow for a neat and uncluttered desk setup and are ideal for shared workspaces. However, care must be taken to position the monitor directly in front of the user to avoid prolonged neck turning, which can lead to muscle fatigue.

For a more comprehensive solution, a height-adjustable monitor arm or stand can be purchased. This ensures the monitor can be lowered to the optimal viewing height for bifocal wearers. When choosing a monitor arm or stand, look for one with a high adjustment range and the ability to tilt the monitor upwards. This will provide the flexibility needed to find the most comfortable viewing angle for the user.

In summary, adjusting the height of the monitor for bifocal wearers is crucial to maintaining a healthy and comfortable posture. By lowering the monitor, raising the chair, or using specialised equipment, bifocal wearers can achieve an optimal viewing angle that minimises neck strain and improves their overall work experience.

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