Have you ever found yourself with intense pain in your lower back after a long day of work? You're not alone. And your monitor stand could be to blame.
As many people spend exceedingly long hours in front of their screens, discomfort from bad ergonomics is rampant. Most people assume that the monitor stand that comes out of the box is good enough for us. Unfortunately, that is not always the case.
Do You Need a Monitor Riser?
Standard monitor heights are supposed to enable visibility for even the shortest users. With this, we can expect that many default monitor heights are too low for most people.
While having the wrong monitor height doesn't seem like such a deal-breaker at first, it can have several short- and long-term effects on your health. Some symptoms that can arise from monitor issues include eye strain, carpal tunnel syndrome, neck and shoulder pain, and even spine misalignment.
How to Find Your Optimal Monitor Height
According to Dr. Alan Hedge, a professor at Cornell University and human factors ergonomist for over 40 years, your eyes should be in line with a point on the screen about two to three inches below the top of the monitor casing.
Additionally, Dr. Hedge suggests that the monitor center should be about 17 to 18 degrees beneath your horizontal eye-line. This is because most people have a larger visual field below the horizon versus above it.
When positioning your monitor screen slightly below your eye level, you’re more likely to comfortably view your screen without having to tilt your head forward or backward. To check if your monitor is the right height, a good rule of thumb is to check if your direct line of sight at rest is at your browser address bar.
Investing in Ergonomics
Whether it's investing in a good office chair or a lamp, there are many other aspects to your workstation that you should be mindful of.
Additionally, when it comes to workspace ergonomics, there isn't one ideal setup for everyone. In fact, the perfect home office setup today may not be the ideal one for you a few years from now.
By routinely observing your body, you can eliminate discomfort as your body changes. With the right monitor height, you can relieve stress and find ways to work more comfortably.