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How high should my computer monitor be? Place the monitor at the end of your outstretched arm, whether you are sitting or standing. This way, you are able to have optimum posture while working or gaming at your computer, which minimizes stress on your back and neck. Plus, by optimizing the screen height and distance, you’ll also prevent eye strain caused by having to look up or down from your screen too much.
1. How High Should my Computer Monitor be?
1.1 Ensure Good Posture
Properly setting up your desk is important to maintaining good posture. Placing your computer monitor directly in front of you also makes it easier to focus on your work since there will be no glare from windows or lamps behind you. Positioning it slightly lower than eye level reduces any neck strain, and keeping it about arm’s length away helps pre-about vent eye fatigue and headaches. Make sure to check for ergonomic accessories such as a monitor stand that elevates your screen so that your eyes are straight ahead when looking at it.
1.2 Calculating Screen Height in Centimeters and Inches
The standard rule is to position your monitor so that it’s roughly an arm’s length away from you. To calculate how high your screen should be, sit or stand in front of your desk and measure from eye level to where you want to position your screen. Take that number and divide by 2.5: in metric, that’s 66 cm/26 inches; in imperial, 59 inches/23.2 inches.
1.3 Make Adjustments
While sitting, adjust your monitor so that you can look straight ahead at it without having to lift your head or neck up. It should be directly in front of you, at eye level. You’ll want to place any documents you’re working on directly below it for optimal viewing—keeping them within your peripheral vision will help you avoid straining your neck to see them.
1.4 Buy a Height-Adjustable Stand
Adjustable-height desks are popular with folks who spend a lot of time at their computers, and there’s evidence that switching up your posture throughout your day can make you more productive. If you don’t have room for a whole new desk in your office (or cubicle), try adding an adjustable stand to your existing desk or buy one that stands on its own. You can adjust its height using electric motors or cables and pulleys.
These adjustable desks and mounts make it easy to find a good height for your monitor. The ideal height is approximately arm’s length away from you, whether you are sitting or standing. This can vary based on how far apart your eyes are and how much force you apply when pressing down on your mouse, so a little trial and error may be necessary. Generally speaking, there should be an inch or two of space between your eyes and screen—not inches between yourself and the screen!
1.5 Place Your Monitor at Eye Level
In order to prevent neck and back strain, your computer monitor should be no higher than eye level. A monitor that’s set too high could cause you to cramp up or even go blind. It will also affect your posture, forcing you to hunch over in order to see it properly.
1.6 Look Straight Ahead Instead of Down
If you’re trying to avoid eye strain, it may be time to look at your monitor. While sitting, your monitor should be roughly level with your eyes. You can test if you are viewing your screen correctly by holding a book in front of you and then looking straight ahead at an imaginary line between it and the top of your computer screen; they should align. When you’re working while standing, make sure to put your screen slightly below eye level. It will reduce glare while maximizing eye comfort and visual acuity.
1.6 Align Yourself Against a Straight Line
When you sit down to work at your computer, align yourself against a straight line on your desk. It can be a row of books or an edge of a table. By lining up to these straight lines, you will naturally have better posture and not slouch while working. It is an easy way to start improving your posture. If necessary, place a book under each ankle that rests on your chair to keep them lifted then they don’t sag toward the floor during long hours of sitting at your desk.
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2. What can I do if my monitor height is wrong?
Make sure your computer monitor is not too high, as it will cause neck and back strain. Raise or lower your computer screen as necessary, until you can comfortably look at it for long periods of time without straining. You should also make sure your monitor is placed at eye level so that you are not tilting your head up or down to see it. If possible, turn your chair away from your desk during breaks to help reduce any neck and back pain from looking down all day.
3. What if my computer is too high/low when I’m sitting/standing?
Sit upright in your chair and place your elbows at a 90-degree angle on your desk. Your computer screen should be approximately 2 to 3 inches below eye level. Or, if you are standing, make sure it is at eye level with your eyes looking down at it. This helps prevent neck strain and other issues related to having a monitor that is too high or too low.
4. How far away should my screen be from me?
It’s not a big deal, but you should try to adjust your monitor so that you aren’t straining your neck. If it’s too high when you’re sitting, simply use a small box or stack of books to raise it up. If it’s too low when you’re standing, see if there is a shelf or tray under your desk that can be used to lower it.
5. What about multiple monitors for my workspace?
If you’re finding yourself squinting at your computer screen, or if you can’t see all of your computer programs without scrolling, it might be time to consider adding a second monitor. Two monitors mean twice as much desktop space. If that’s not enough real estate for you, or if there are still too many open windows on one screen to navigate easily, add a third monitor!
6. My screen still hurts my eyes. What can I do about it?
To prevent eye strain and improve your focus, have your computer monitor set up at a comfortable height for you. Your screen should be about an arm’s length away from you. If it’s too low or too high, that can cause eye strain. For example, placing your monitor on a stack of books to elevate it is likely to cause problems as well as having it so low that you have to bend over backward to read what is on your screen.
7. Frequently Asked Questions FAQs
7.1 How high should my monitor be for gaming?
High-end gaming monitors typically come with the ability to adjust the height, which can be very useful. By default, the stand should allow you to adjust the monitor’s height in line with your eyes.
7.2 Distance from computer screen to eyes?
Distance from the computer screen to your eyes is critical when determining which monitor will be right for you. In general, the closer you are, the more likely it is that eye strain and fatigue will occur.
If you sit too close, or if your eyes aren’t in a neutral position, then this can lead to eyestrain and headaches. Sitting too far away leads to neck strain, poor posture, and reduced productivity. The average person should have an arm’s length of 50-70cm (about 1-2 feet) between their eyes and the screen.
Summary – Getting it Right
Generally, if you are sitting down while using your computer, you should have your monitor up to eye level or just below (about 18–20 inches above eye level). If you stand while working, it’s best to have your monitor approximately 24–30 inches from your eyes. Your computer screen should be at least an arm’s length away from your face when looking straightforward. When you are typing, it’s a good idea to look slightly down and ahead at what you are writing.