Do you ever feel headaches, dizziness, or neck stiffness after spending long hours on your computer or playing video games? It turns out that sitting in front of a screen for extended periods with poor posture can harm your health in the long run.
Fortunately, there’s an easy fix without spending a single ringgit: adjust your monitor’s position and angle for the most optimal monitor ergonomics.
Why Monitor Ergonomics Matter?
Improper monitor ergonomics can lead to bad posture, which can cause several health problems in the long run, such as neck pain, joint tightness, lower back pain, headaches, dizziness, and more.
Thankfully, adjusting your monitor ergonomics is a simple task that only takes about 10 minutes to complete. In this article, we’ll show you how to adjust the height, distance, and tilt of your monitor to achieve the perfect viewing angle for your body build.
Set the Monitor Height
To start getting your monitor ergonomics in order, make sure the top one-third of your monitor is at eye level, no matter the screen size. If you need to tilt your chin or slouch to view the monitor, the height needs to be adjusted. Prolonged periods of abnormal posture can lead to stiffness and joint pain, so it’s essential to keep your neck position neutral and your back straight while using the monitor.
Adjust the Monitor’s Tilt Angle
Next, adjust the tilt angle of your monitor. Your eyes should look slightly downwards when viewing the center of the screen, which should tilt upwards at about 5-10 degrees to accommodate your eye level.
Use the Right Monitor Size
The ideal monitor size and distance should be the same, meaning a 24-inch monitor should be placed about 24 inches away from you. Regardless of screen size, the monitor should not be closer than 20 inches (about an arm’s length) because this will force your eye muscle to remain constricted, leading to eye strain and fatigue.
Ergonomics for Multi-Monitor Setup
If you use a multi-monitor setup, adjusting the monitor ergonomics can be a tad tricky. First of all, the primary monitor (the one you look at the most) should be placed at the center. The secondary monitor can be placed on the side angled towards you. If you view both monitors equally, both should be placed as close to each other as possible, and the inner bezels should be centered towards you, creating a rough semi-circle around your peripheral vision.
Triple monitor setups are easier to configure, as the main monitor should be dead center, with the other two at the sides to cover your peripheral vision. The side monitors should be angled slightly to create a rough semi-circle as well.
If you are short on desk space for these multi-monitor setups, why not consider getting a monitor arm? There are multi-monitor arms in the market that offers a great degree of adjustments, including pivot, tilt, rotate and height. Do keep in mind that you should get monitor arms that can support your monitors’ weight to prevent sagging.
Be Aware of Glare
Lastly, glare is a common problem that can cause eye strain and squinting. Make sure your light source is behind the screen or at least 90 degrees from the monitor. When you turn off the monitor, light should not reflect off it.
By following these simple tips, you can ensure that your monitor ergonomics is done properly for optimal comfort and viewing experience.
In the meantime, do check out our budget gaming monitor picks for an immersive gaming experience at an affordable price point.