1. The monitor is too high-when your monitor is too high you have to look up compressing the cervical vertebrae in your neck.This is not good and over time can lead to pinched nerves. Also your eyes have to open really wide to take in the whole screen which can lead to eye strain and dry eye. THE CORRECT HEIGHT IS THE TOP 1/3 OF THE SCREEN IS JUST BELOW EYE LEVEL.
2. The monitor is too far away-when your monitor is too far away you reach with your head into a forward head position to see the screen. Forward head posture can lead to neck, shoulder, and upper back tension, headaches, TMJ and jaw clenching. THE CORRECT DISTANCE IS ARM'S LENGTH AWAY WHEN YOU ARE SITTING WITH YOUR BACK AGAINST YOUR CHAIR. You want your ears over your shoulders and your shoulders over your hips for good posture.
3. The monitor is too low-when your monitor is too low you round( slouch) in your upper and mid back to see the screen.HE CORRECT HEIGHT IS THE TOP 1/3 OF THE SCREEN IS JUST BELOW EYE LEVEL.
4. The tilt of the monitor is tipped-when your monitor is tilted with the top forward compared to the bottom you have to lower down at your workstation to get up under the monitor too see. If the monitor is tipped so the bottom is forward of the top you have to lean forward to see the screen. THE CORRECT TILT OF THE MONITOR IS FLAT OR JUST SLIGHTLY TILTED WITH THE BOTTOM FORWARD OF THE TOP.
Take these tips and apply them to your workstation. If you are in pain or want to prevent pain one of the best things you can do is get an ergonomic assessment of your computer set up. Anyone who spends more than one hour a day at a computer would benefit from an ergonomic assessment.
Questions about ergonomics? Please post in the comments. Why not share this post with someone you care about who works at a computer? :)
A healthy workspace is a productive workplace!
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Written by Ashley Greninger -posture specialist and ergonomic consultant.