Start From the Ground Up: Your Chair
Before you touch your monitor, your foundation needs to be correct. Start by adjusting your chair height. Your goal is to have your feet resting flat on the floor with your thighs parallel to it. If your feet are dangling, you're putting strain on your lower
back; if your knees are too high, it can affect your posture. Once the height is set, ensure your knees are bent at roughly a 90-degree angle. There should be a small gap, about two to three fingers' width, between the back of your knees and the edge of the seat. This prevents the seat from cutting off circulation. Finally, sit all the way back in your chair so your spine is flush against the backrest. This allows the chair's lumbar support to do its job, maintaining the natural curve of your lower back.
Set Your Arm and Wrist Position
Your arms create a direct link between your posture and your desk. With your shoulders relaxed and not hunched, your elbows should be bent at a comfortable 90 to 100-degree angle. Adjust your chair's armrests to gently support your elbows at this height. This takes the strain off your neck and shoulders. Your keyboard and mouse should be positioned so that you can use them with your wrists in a straight, neutral position. Avoid bending your wrists up or down as you type. If your desk is too high to achieve this, a keyboard tray can be an effective solution to lower your typing surface to the correct height.
Position Your Monitor for a Neutral Neck
Incorrect monitor height is a primary cause of 'tech neck' and upper back pain. The rule of thumb is to position your monitor so that the top of the screen is at, or slightly below, your eye level. This allows your eyes to look slightly downward, at about a 10 to 20-degree angle, to view the center of the screen, which is the natural resting position for your gaze. If you have to tilt your head up or down, your monitor is in the wrong spot. A stack of books can work in a pinch if your monitor stand isn't adjustable.
Mind the Distance and Glare
Height is only half the battle; distance also matters. Your monitor should be positioned about an arm's length away from you, which is typically 20 to 28 inches. If your screen is too close or too far, you may find yourself leaning forward and undoing all your hard work. For larger monitors, you may need even more distance. Also, pay attention to glare from windows or overhead lights. Position your monitor to minimize reflections that can cause eye strain. A slight backward tilt of 10 to 20 degrees can often help with both viewing angle and glare reduction.
A Special Note for Bifocal Wearers
If you wear bifocals or progressive lenses, the standard monitor height advice may not work for you. You may find yourself tilting your head back to see the screen through the lower part of your glasses, which can cause significant neck strain. If this is the case, try lowering your monitor a few inches below eye level and tilting it back slightly more, perhaps 30 to 45 degrees, so you can view it comfortably without arching your neck.
