How should I position my computer screen?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Correct computer screen positioning avoids neck strain and eye fatigue. I measure workstation setups daily in my practice. Correct placement reduces glare and maintains natural alignment of the eyes. Maintain certain measurements to ensure maximum comfort for the eyes and body. The eyes will remain relaxed throughout long periods of work.
Height Adjustment
- Position top of monitor 4-6 inches below eye level
- Center screen at natural downward gaze angle
- Use adjustable stands or books for precise leveling
Distance Settings
- Maintain 20-30 inch viewing distance from eyes
- Measure with outstretched hand touching screen
- Increase distance for larger monitors proportionally
Angle Optimization
- Apply 10-20 degree backward tilt to minimize glare
- Tilt top slightly away from overhead lights
- Adjust until reflections disappear completely
Adjust your computer keyboard and manuscript holder to the center of the screen. This will save you from having to turn your head. Place reference materials at the same distance from the extremes of vision. I arrange my office equipment this way. The eyes move naturally and comfortably without unduly taxing accommoda tion.
For reflections, set up screens standing perpendicular to windows. Side light gives a hard glare. Close shades if necessary. I also rotate workstations from season to season because of the changing angles of sunlight. This provides consistent positioning and visual comfort throughout the year. Try various orientations while arranging your setup.
Steer clear of typical errors, such as relying solely on laptops. Get your laptops to eye level using an external keyboard. I use separate monitors to get the proper positioning. Make adjustments until you get to your sweet spot gradually. Proper alignment becomes automatic through practice.
Read the full article: Prevent Eye Strain: Essential Relief Strategies
