Monitor Height and Screen Distance: How to Sit Correctly

In short: the top of the screen should be at eye level or slightly below, the screen about an arm's length away, elbows bent at roughly 90° and supported, wrists straight and feet on the floor. These are general guides: adjust them to your height and workstation.

Monitor: height and distance

• Height. Top edge of the screen at eye level or slightly below. The eyes look slightly down: less neck strain and less drying of the eyes, see dry eyes from screens.
• Distance. About an arm's length (usually 50–70 cm). A bit farther for a large monitor.
• Tilt. A slight backward tilt to reduce glare.
• Centred position. The screen directly in front, not to the side: the head does not turn.
• Two monitors. The main one in front, the second at a slight angle.

Chair and desk

• Chair height: thighs roughly parallel to the floor, knees at about 90°.
• Feet on the floor or a footrest.
• Back against the backrest, the lower back supported.
• Desk height: elbows at about 90°, shoulders relaxed and not raised.
• Elbow near the body, not held far out.

The mouse arm

• Wrists straight, without a sharp bend up or sideways.
• Mouse close to the body so you do not reach.
• The arm moves from the elbow and shoulder, not only the wrist.
• The mouse is the right size, see mouse grip.
• A pad of sufficient size, see mouse pad for low sensitivity.

Keyboard

• About elbow level.
• Not too high, so the shoulders do not rise.
• Wrists do not rest on a sharp desk edge.

Lighting

A glare-free screen, brightness matched to the room, see monitor brightness.

Quick check

1. Sit in your usual position.
2. Is the top of the screen at eye level? Are you not craning the neck forward?
3. Are the elbows at 90° and not hanging?
4. Are the wrists straight?
5. Are the feet stable?
6. Are the shoulders relaxed?

If the answer to any is "no", adjust.

What this does not replace

A perfect posture does not cancel breaks: prolonged sitting is harmful even with correct posture. See how long to play without a break, typical posture mistakes.