In this blog post, you will learn how to optimize your computer monitor ergonomics so you can be more productive without straining your eyes.
When it comes to computer monitor ergonomics, the two factors to consider are height and distance.
You want to position your monitor directly in front of you and adjust the height so that the top line of print is slightly lower than your eye level and set even lower if you wear bifocals trifocals or even progressive lenses.
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How Do You Know Your Monitor Is In An Optimal Position?
When you have a non-neutral posture, your chin is tilted upwards, downwards, or to the side. This can lead the neck tightness, pain, or Headaches.
Monitor Too High?
If your monitor is set too high, you’ll need to tilt your head back to look up at it.
Over time, neck, shoulder, and upper back pain may result. You may also experience dry eyes because there’s a tendency to blink less when you’re looking up.
If this is the case, lower the monitor will remove the monitor riser from beneath the monitor until the top line of print is at or slightly below eye level, or raise your chair until your eyes are slightly above the top line of print.
Use a footrest if necessary.
Monitor Too Low?
When the monitor is set too low and you find yourself tilting your head down to scan the screen from top to bottom, then raise the monitor until the top line of print is at or slightly below your eye level or even lower if you wear bifocals, trifocals, or progressive lens.
If you have difficulty reading the screen and need to lean forward, the monitor is too far away. In this case, you want to move the monitor closer until you can sit back and comfortably read the screen without symptoms.
In the reverse case, if your monitor is too close, you can get eye fatigue, blurred vision, or headaches, so you want to move the monitor back until you can comfortably read the screen without experiencing symptoms.
Glare On The Screen
If you see glare on your screen from a task light or overhead lighting, then to the monitor down slightly or dim the task or overhead lights, draw the blinds or window curtains.
If the glare is coming from the windows, reposition the monitor to perpendicular to the light source.
Multiple Monitors
If you’re using multiple monitors, position the primary monitor directly in front of you and the other monitors at a 30-degree angle off to the side so you can still view them comfortably without needing to rotate your head.
If you’re using both monitors equally, then position them angled in a semi-circle.
But keep in mind that the tops of the monitors should also be at the same height.
Document Placement
Working with printed documents placed flat on your work surface requires repetitive head and neck movements, which can cause neck tension and headaches.
Using a document holder can help prevent eye and neck strain from repetitive and awkward neck postures.
It also decreases eye fatigue because your eyes won’t need to refocus to different distances continually. Ideally, you want to position your document so it’s off the flat work surface and in your line of sight.
A good location is directly next to the monitor or between the monitor and the keyboard. This way, you can shift your view between the document and the monitor by moving only your eyes and not your head.
Work From Home Laptop Setup
When working from home, chair and desk heights are often mismatched, which makes it challenging to keep one’s elbows close to their body.
If you don’t have an adjustable chair, you need to get creative.
A straightforward solution is to elevate your seat with pillows, support your low back with a rolled-up towel or lumbar pad, and then raise your laptop onto textbooks. This way, your laptop monitor is closer to eye level.
In this scenario, you’ll need an external keyboard and mouse, and if your feet aren’t resting flat on the floor, use a footstool.
Eye Strain & Headaches
If you’re experiencing eye strain or headaches, then it’s an excellent time to apply to the 20-20-20 rule.
Every 20 minutes, shift your eyes to look at something 20 feet away for at least 20 seconds.
This technique will help prevent eye strain and give your eyes a rest. Using the 20 20 20 rule allows your eyes to recalibrate, especially when looking at a screen.
Visual Clarity
For better visual clarity, follow these four tips:
- Adjust your monitor screen brightness, contrast, and font size to make your eyes comfortable looking at the screen.
- Clean your monitor screen at least once a week.
- Blink more often to keep your eyes well lubricated, or use artificial tears.
- Get your eyes checked annually,
Now that you’re an expert in computer monitor ergonomics, it’s a great time to self-assess the rest of your home office. Do you think it’s ergonomically set up so you can work pain-free and be productive?
If you have any ergonomic questions or concerns, you can message me or we can hop on Zoom for a quick ergonomic consultation.
