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How to set up a monitor
Do you ever find yourself squinting to read your computer screen? And then moments later you notice your neck and shoulders begin to ache? It could be your monitor is too far away forcing you to lean forward, your computer screen is dirty or a glare is blanketing your screen. The most basic ergonomic guideline to follow to prevent eye, neck and shoulder strain is to keep your monitor and documents at eye level, your computer screen clean and glare to a minimum. The top of the monitor screen should be at or slightly below eye level so you can read it without bending your head or neck up or back. Some people position the monitor by tilting it back 10-20 degrees. Be on the lookout for overhead monitor glare. Position the monitor directly in front of you within 18 to 24 inches (approximately arm's length away) from the eyes. Bifocals typically require a lower monitor.
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| Stressed Posture | Neutral Posture |
Did You Know... |
| Tip: Notice your body posture while at the computer to get the information on placement. A mirror will give you great feedback. |
Monitor Arms and Risers
| If you're experiencing eye strain or neck and shoulder tension, it may be that your monitor is too far away causing you to lean forward or the monitor may be too close to you causing you to pull too far back. Position your monitor to the recommended height (at center of monitor or slightly below eye level). By placing the monitor at the proper height and proper depth, you will reduce upper body discomfort. Risers are an easy way to get height adjustment and storage for people sharing workstations. A monitor lift gives you quick adjustability and helps maintain your neutral zone. |
Document Holder
| Ouch. It hurts when you have to strain your eyes to read, not to mention the pain it causes in your neck when you're reading something on a flat surface. The key to avoiding eye and neck strain is to take documents off of a flat desk surface. For the most comfortable viewing results, place the document holder close to the monitor to minimize head movement and vision refocusing |
Glare
| Glare is often the culprit to blurred vision and headaches. How can you say goodbye to glare? Clean your monitor, adjust brightness and contrast levels, and make certain your monitor isn't backed by or facing a bright window or overhead lights, it is too fatiguing for your eyes. An anti-glare screen will also reduce glare as well as improve screen clarity. |
Lighting
| Too light? Too dark? Neutral natural lighting is the key to keeping your vision sharp and headaches at bay. Use an adjustable task light that has a stable base and provides adequate light levels to read smaller print. Your light source should not reflect off of the monitor or shine directly into your eyes. |
