Use height and distance together
Monitor height controls the direction of your gaze, while distance affects how easily you can read without leaning forward. A screen can be at the “correct” height and still encourage neck strain if small text makes you crane toward it.
Centre the main monitor in front of your torso
Place the top edge at or slightly below eye level
Start at about an arm’s length from the eyes
Increase text size before moving the screen very close
Keep the head level and shoulders relaxed
Choose a comfortable viewing distance
OSHA gives a broad viewing-distance range of about 20 to 40 inches, while HSE uses the more practical cue of approximately an arm’s length. The exact point depends on display size, resolution, font size, vision, and how much detail the task requires.
Move the monitor farther away if your eyes feel overworked at close range
Move it slightly closer if you repeatedly lean forward despite readable text
Use operating-system scaling to enlarge text and interface elements
Keep frequently read windows near the centre of the screen
Check that the screen remains clear without squinting
Centre the screen and main content
Repeated neck rotation often comes from placing the monitor to one side. Align the middle of the primary screen with the centre of your body and move the keyboard and mouse with it.
Use the centred screen for the task that occupies most of the day
Place the browser, document, or video window near the screen centre
Keep input devices directly in front of the primary display
Avoid working for hours from a laptop positioned beside a larger monitor
Turn the chair rather than twisting the neck toward a side screen
Adjust large and ultrawide monitors
A large display does not automatically need to sit higher. The goal is to keep the most-used content within a comfortable downward gaze and to avoid scanning the full width with repeated end-range neck rotation.
Increase viewing distance enough to see the working area comfortably
Keep the primary application in the central portion
Place secondary panels toward the side you use least
Use window snapping to reduce unnecessary head travel
Lower the screen if the upper content makes you lift your chin
Position two monitors by task priority
If both screens are used equally, place them close together with the inner edges centred in front of you. If one screen is primary, centre it and angle the secondary display beside it.
Equal use: centre the join between the two screens
Primary-secondary use: centre the primary monitor
Match screen heights and tilt when practical
Keep the displays close enough to avoid a wide visual gap
Rotate the whole chair for sustained work on the secondary screen
