Office Ergonomics - Monitor Setup & Usage

 

As previously discussed, setting up your work space properly is essential in creating a comfortable workstation and preventing injury. Just as choosing the right mouse can reduce ailments, positioning your monitor is also important. The correct setup and positioning can avoid neck pain, shoulder pain and even eye strain. The following guidelines can help to determine the ideal ergonomic position of your monitor.

Distance – Your monitor should be positioned directly in front of you and centered. It should also be arms’ length away or at least 20 inches away. Sitting too close can cause eye strain. You can adjust the size of your fonts if you are having trouble reading from a distance.

Height – The proper monitor height is important in preventing neck and upper back strain. As a general rule of thumb, your eyes should be level with the top of your screen. Eyes are most comfortable with a gaze angled 15 degrees below the horizon. This can be achieved by raising or lowering your monitor or chair.

Angle – Our peripheral vision works better if our monitors are tilted slightly upward. The top of the monitor should be farther back than the bottom. This is why we position a book the way that we do.

Glare/Lighting – Glare can cause discomfort, eyestrain and headaches. Repositioning you monitor to avoid any glare from lighting fixtures or windows is recommend. A great way to check for glare is to turn off your monitor and examine any reflections visible on it. If you aren’t able readjust your monitor position, consider a high quality anti-glare screen.

Settings – Altering the monitors’ resolution, contrast and brightness settings will allow characters and images to display clearly and prevent squinting and eyestrain. The brightness of your monitor should be approximately equal to the area directly behind it.

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Consider a Swivel Arm – A swivel arm enables users to maintain proper monitor location while in use and they can easily be swung out of the way when not needed. People who frequently interact with others across a desk may want to keep the monitor to the side so that it doesn’t interfere with their communication. They are also beneficial when multiple users are sharing a work station.

Healthy Monitor Usage – If you work on your computer for extended periods of time, follow the 20/20/20 rule. Take a 20 second break every 20 minutes and look at least 20 feet away. This will give your eyes a break from visual fatigue.

- Janet F, Marketing Coordinator

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