Proper monitor positioning reduces strain on the eyes, neck, and shoulders during screen work. A well‑arranged workstation supports comfortable, sustainable viewing.
Recommended Set-up
Place the monitor roughly at arm’s length, with the top of the screen at or slightly below eye level so you look slightly downwards. The screen should be directly in front of you to avoid twisting the neck.
- Use an adjustable chair and, if needed, a monitor stand or laptop riser
- Keep the screen angle to minimise reflections from windows and lights
- Aim for the main text area to sit about fifteen to twenty degrees below eye level
- Ensure characters are large enough to read comfortably without leaning forward
Lighting and Environment
Arrange lighting to avoid glare on the screen and harsh contrast between the display and surroundings. Combining good positioning with regular breaks and appropriate spectacles gives the best protection against strain.
- Position screens side‑on to windows rather than directly in front of or behind them
- Use blinds or shades to control daylight glare
- Adjust brightness and contrast to suit room lighting
- Consider an anti‑glare filter if reflections remain problematic
