It’s important to have your computer monitor at the correct height and position to avoid neck and back pain. The top of the screen should be at eye level, about four to five inches below your natural line of sight. The center of the screen should be about 15 to 20 inches from your face. And the whole setup should be about an arm’s length away from you.
If you wear bifocals or progressive lenses, you might need to lower your monitor another inch or so. The reason is that when you look at your screen, you’re actually looking through the bottom part of your lenses, which magnifies the image. This can cause eye fatigue.
If you have a laptop, you might need to prop it up on a box or a stack of books to get it to the correct height. And if you use an external keyboard and mouse, make sure they’re in the correct position, too. Your keyboard should be at a comfortable height so you don’t have to strain your wrists, and your mouse should be close enough so you don’t have to reach.
It’s also important to have good lighting. If your screen is too bright or too dark, it can strain your eyes. The best lighting is indirect, so position your monitor so there’s no glare from a window or overhead light.
If you spend a lot of time looking at your computer screen, these tips can help reduce eye fatigue and neck and back pain. But even if you take these precautions, it’s still a good idea to take breaks often to give your eyes a rest.