What Is the Best Position for Your Computer Monitor?
If you often experience pain after a long day at the office, it could be your computer monitor’s fault. The location of your monitor, among other details, can cause you to hunch over, twist your body awkwardly, or strain your eyes.
A few simple changes could be all that you need to be more comfortable in the workplace. Here is a list of ways you can improve the ergonomics of your computer setup:
Center Your Monitor
Avoid placing your monitor off to the side.
The best way to promote proper posture and avoid strain from twisting is to place your monitor directly in front of you. If your job requires a lot of interaction across the desk with others, consider a swivel arm for your monitor so you can move it out of the way as needed.
Sit Arm’s Length Away
Sitting too far or too close to your screen can cause eye strain and headaches.
For a standard sized monitor, you should sit at about an arm’s length away. If your monitor is larger (20” or more), you can sit back a bit further.
Position the Top of Your Screen at Eye Level
Your eyes should be level with an area of the screen that is roughly 2”-3” below the top of the monitor.
You can do this by either raising the monitor or adjusting the height of your chair. If you wear bifocals, you may need to position your monitor a bit lower to allow you to view easily through your lower lenses.
Tilt Monitor Upward
Tilt your monitor so that the bottom of the screen is a little closer to you than the top.
This allows you to view the screen more clearly. Be careful not to tilt it too far – you could end up with more glare problems from overhead lighting!
While following the guidelines above, be sure to position your monitor in a way that reduces glare. This may require rearranging your office altogether if that is possible.
If you cannot move furniture around, try curtains, dimming lights slightly, or an anti-glare screen protector.
Watch Your Monitor Brightness
The brightness of your monitor should match the brightness of the lighting behind it.
Too much of a contrast between the two can cause headaches and vision issues. Be sure your office is well-lit, and adjust your screen brightness accordingly.
Adjust Font Size
When fonts are too small, we tend to lean forward, hunched, to try to read the words. It’s quite simple to just enlarge the font and images on your screen to avoid the issues that poor posture can cause.
Follow the 20/20/20 Rule
Every 20 minutes, take a 20 second break to look at least 20 ft away from you to give your eyes a break.
Eye strain can cause headaches, so it is important to give your eyes breaks frequently.
Keep It Clean
It’s important that your monitor screen is clear to prevent eye strain and hunching.
Use a cleaner that is safe for screens, and wipe with a lint-free microfiber cloth for best results. Clean your monitor frequently, even daily if necessary, and avoid touching the screen as much as possible.
Natural Pain Relief in Frederick, Maryland
Improper posture in the workplace can result in chronic pain and headaches. Regular chiropractic appointments work to relieve that pain without the use of pain medication and invasive surgeries!
At Lipinski Chiropractic, we offer personalized care for patients experiencing pain in their neck, back, jaw, and more! Don’t let chronic pain hold you back – contact us today to see how chiropractic care can help you get on with your life, pain-free!