If your computer monitor isn’t positioned properly, you can suffer eyestrain and even neck or shoulder pain. In other words, if you’re craning your neck or looking to one side to see your monitor, you could be risking injury.
The good news? The problem is probably simple to solve.
To help prevent eyestrain, remember the 20-20-20 rule! The American Academy of Ophthalmology recommends taking a break from looking at your monitor every 20 minutes. During that break, shift your focus to something that’s at least 20 feet away, and look at it for at least 20 seconds.
Ergonomically Positioning Your Monitor
Your monitor should be positioned directly in front of you, with the center of the screen at eye level. A monitor that’s positioned too low makes you tilt your chin down, and a monitor that’s placed too high makes you tilt your chin up. A monitor that’s off to one side makes you turn your head and neck while you’re using the computer. And, holding these positions for most of the workday isn’t good for your overall health.
Many people need to raise their monitors—especially if they’re moving to a standing desk. An adjustable height monitor stand will help you position your monitor at a more ergonomic height. You may also need to move your monitor closer or farther away to achieve the ideal position: for optimal comfort, your monitor should be 20 to 30 inches away from your eyes.
Using an Adjustable Height Monitor Stand
To place your monitor at the optimum ergonomic position, consider a monitor stand. You can find height adjustable monitor stands in many sizes. Check the measurements of the monitor stands you’re considering buying beforehand, to be sure that your monitor will fit on it, and that it’s sturdy enough to hold it—especially if you use an all-in-one.
What if I Use Two Monitors?
Many monitor stands can support two monitors. An adjustable height dual monitor stand lets you move both your monitors up and down to the correct position for optimum ergonomics. This can be helpful if you alternate between sitting and standing while you use your computer. You’ll want to learn about how the monitor riser adjusts, to find out if it’s easy to adjust. If the monitor stand is difficult to adjust, it can not only take up your precious time, but you could risk injury.
When you use two monitors, you’ll want to position them on the adjustable height dual monitor stand where they are centered in front of you—where both edges meet is considered the center. The height of both monitors should be the same as if you’re using a single monitor—right at your eye level, and about 20 to 30 inches away from your eyes.