Download Article
Download Article
If you work in front of a computer on a consistent basis, it is important to adjust the height of your monitor and place it into a position that prevents yourself from experiencing neck, back, and shoulder pain. In some cases, your computer monitor may even need to be adjusted to alleviate strain on your eyes from glares caused by windows or overhead lights. Since there are many models of liquid crystal display (LCD) monitors made by different manufacturers, there is no one way to adjust the height of your LCD monitor; however, you can follow the guidelines presented in this article to ensure that your LCD monitor is positioned ergonomically for your benefit.
Steps
Download Article
-
Position the LCD monitor directly in front of you at your workspace. If your monitor is positioned too far to the left or right, you may eventually develop shoulder and neck pain from constantly turning your head to glance at the monitor.
- If you have a job that does not require you to look consistently at the LCD monitor for hours at a time, such as a position in a retail store or bank, you can position the monitor off to one side to allow for efficient communication with customers.
-
Position the LCD monitor so that your eyes are level with the top of the screen. This will prevent pain from developing in your shoulders and neck from tilting your head back if the screen is too high, or from having severe neck pain due to constantly tilting your head forward if the screen is too low.
- Adjust the height of your LCD monitor so that your eyes are level with the section of your screen that is between 2 and 3 inches (5.08 and 7.62 cm) below the very top of the monitor.
- If you wear bifocal or trifocal glasses, you may need to lower the height of your monitor by a few extra inches so that you can efficiently see the computer screen.
Advertisement -
Place your monitor in a workspace that will not be affected by any glares. If your LCD monitor reflects the light from windows or overhead lights, you may experience headaches caused by squinting your eyes or have difficulty viewing the screen, regardless of the monitor's height.
- Tilt your LCD monitor forward slightly if you experience a glare from overhead lights, or move your monitor away from any windows to avoid a glare from the sun.
-
Adjust the LCD monitor height by following the instructions provided by the manufacturer. The exact method for adjusting a monitor's height will vary depending on the make, model, and manufacturer of your monitor.
- Consult with the manual for your LCD monitor or contact the manufacturer directly to learn how you can adjust the monitor's height. In most cases, you will either be required to toggle a lock or press a button that allows you to freely adjust the height of the monitor.
Advertisement
Expert Q&A
Search
-
QuestionWhat other posture tips do you recommend?Mayami Oyanagi is a Physical Therapist and the owner of PT STOP Physical Therapy & Wellness, an individualized physical therapy practice in Los Angeles, California. With over 14 years of experience, Mayami specializes in orthopedic injuries, manual therapy, and sports medicine. She holds an MS in Physical Therapy from the University of Hartford. Mayami is also a board certified Orthopedic Clinical Specialist. She treats the root cause of her client’s problems by utilizing biomechanical assessments.Also, make sure that your wrists remain in a neutral position, neither extended nor flexed. This helps prevent strain and discomfort in the wrists and forearms. Secondly, aim to keep your elbows at a 90-degree angle, which promotes proper alignment and reduces tension in the shoulders and upper back. Additionally, maintain a 90-degree angle at both the knees and hips, which supports good circulation and minimizes pressure on the lower back. Finally, keep your feet flat on the ground and sit all the way back in the chair to provide optimal support for your spine and promote overall comfort and stability. By actively maintaining these aspects of sitting posture, you can reduce the risk of discomfort and strain associated with prolonged computer use.
-
QuestionHow do I relieve strain if I'm on a computer for more than 8 hours per day?Mayami Oyanagi is a Physical Therapist and the owner of PT STOP Physical Therapy & Wellness, an individualized physical therapy practice in Los Angeles, California. With over 14 years of experience, Mayami specializes in orthopedic injuries, manual therapy, and sports medicine. She holds an MS in Physical Therapy from the University of Hartford. Mayami is also a board certified Orthopedic Clinical Specialist. She treats the root cause of her client’s problems by utilizing biomechanical assessments.Aim to move every 30 minutes, whether it's standing up, stretching, or simply changing positions. Avoid staying in a static position for prolonged periods, as this can contribute to stiffness and discomfort. Incorporating gentle exercises, such as stretching or breathing exercises, can help alleviate tension and promote circulation. For example, try gentle stretches to loosen tight muscles or practice deep breathing exercises to engage the diaphragm and support overall relaxation.
-
QuestionAt what height should the computer monitor be?Community AnswerYour eyes should look at the center of the screen; that way, you don't have to move your neck or lean back to avoid muscle issues.
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement
Tips
- Adjust the height of your chair if you are unable to properly adjust the height of your LCD monitor.Thanks
- If your LCD monitor is still too low after you have adjusted the height, place an object underneath the monitor to serve as a lift; such as a wide, thick book.Thanks
Submit a Tip
All tip submissions are carefully reviewed before being published
Thanks for submitting a tip for review!
Advertisement
Things You'll Need
- Instructional manual for the LCD monitor
Expert Interview
Thanks for reading our article! If you’d like to learn more about good posture, check out our in-depth interview with Mayami Oyanagi .
References
About This Article
Thanks to all authors for creating a page that has been read 62,127 times.
Advertisement
