The layout of the desk plays an important role in any setup, whether in the office or at home. If we do not have everything well arranged, pain will appear in the fingers, wrists, back or neck. In this case, we teach you to adjust the correct height of your monitor.
There are many important aspects in a monitor, we should not only care about the panel, the inches or the functions it brings. An important point is the base adjustments, such as the regulation options that it offers us. We are going to talk about all this to teach you how to adjust the height of your monitor correctly.
Ergonomics is the key to correctly adjusting the height of the monitor
When we talk about ergonomics, we have to relate 3 basic concepts : posture , movement and rest . We must always adopt a natural posture that offers us sufficient comfort, as it helps us to less stress the body and make it rest.
Once seated, we do not have to have a fixed or rigid posture, but it is advisable to move our joints to improve blood circulation and not to exhaust ourselves (yes, we exhaust ourselves from sitting).
The last step is to take small and constant breaks in order to rest our eyes, wrists, neck and hands; Specifically, it is recommended that you sit no more than 1 hour.
Adjust monitor height to eliminate neck pain
When we spend many hours in front of the monitor with bad posture, it is normal for pain to appear in one of the parts. If only your neck hurts, it means that you have it bent in a bad posture and the monitor is usually one of the main culprits.
Eye level
To know how to adjust the monitor, or at what height to leave it, it is necessary that you take the upper part of the screen as a base. This should be at or slightly below eye level . If looking at the center of the screen involves lowering your gaze a little, you will be at the optimal height (lowering your gaze does not mean lowering your neck).
Distance
On the other hand, the monitor has to be 50 cm from our eyes , but if you don’t have a ruler, use your arm to measure it . Pay attention to the size of the monitor: the more inches , the more distance there should be.
Not only because of eye fatigue, but we will have to be turning or tilting the neck to see look at the corners of the panel. This would be a sign that the monitor is not far enough away; Also, many eSports players play with the monitor very close to their eyes, but that does not mean having more precision or seeing the enemy before.
Those who work with several monitors deserve special mention: an ultra panoramic may be a better option and provide you with the same utility, or more.
Eliminate glare or reflections on the panel
The existence of glare or reflections on the panel will activate our human reflexes, which will force us to flex the neck or adopt an inefficient posture . Therefore, it is recommended that there are no reflections on the monitor and we can work calmly.
Try to move it away from the windows or manipulate the blinds so that the light does not reflect on our monitor. For this same reason, matte panels are recommended in bright environments.
Adjusting the height of the monitor by tilting it back
Finally, tilting the monitor can be very helpful in finishing creating optimal ergonomics . We know that not all of you have monitors that can tilt, but there are certain tricks , such as putting filing cabinets under the base in order to tilt the monitor up.
We advise you to tilt the monitor back about 10-20 degrees in order to have our eyes at the same distance from the screen when we look from top to bottom.
Put the monitor in front
It seems like obvious nonsense, but we see many offices where the monitor is placed heeled on one side of the table. It is always advisable to have the monitor in front of us so that we do not have to turn the neck about 40 degrees each time we use it.
If we put it in front, we will align our body and head with the monitor.
Place it where we can read clearly
Reading can be a key factor in determining the height of the monitor, as we must read what we see on the screen clearly and easily . Otherwise, we will try to find with the body the way in which we can read better.
This leads us to adopt an incorrect posture , breaking ergonomics and increasing pain in the joints.
Adjust chair height as necessary
The chair and table you use when working in front of a computer can also affect your overall productivity. It’s advisable to adjust the height of your chair whenever possible, especially if you have issues adjusting the computer monitor’s height.
It’s wise to invest in an ergonomic office chair that can be adjusted to your preference and it’s ideal to use at home if you’re in a remote or hybrid work setting. For added comfort, you can use a roll pillow for sleeping as back support while sitting on your office chair for long hours.
Rest and stretch
Finally, we end our advice with the one you should never miss: rest. Get up , turn around and stretch for your body to relax, since it has been sitting for a long time.
Even if you properly position the monitor height, prolonged periods of working in front of a computer screen can be harmful to your eyes, muscles, and overall health. If you work at home, you can nap for about 15 to 30 minutes to rest your mind and body.
Takeaway
You can avoid neck pain while working in front of a computer by adjusting the monitor height properly. Keep in mind that neck pain can affect your productivity, which can compromise your output quality. It would be best to take some time to rest, stretch, and apply the tips mentioned above to come up with the best working position that won’t cause fatigue and discomfort not only on your neck area but your whole body.
