How to adjust the angle and position of a computer monitor for better ergonomics?

Working on a computer for extended periods can take a toll on your body, especially if your workstation is not set up ergonomically. Among the essential components of an ergonomic workstation, the position and angle of your computer monitor play a crucial role in preventing discomfort and strain. In this blog post, we will explore how to adjust the angle and position of a computer monitor for better ergonomics.

1. Monitor Height Adjustment

Positioning your computer monitor at the correct height is vital to ensure a comfortable viewing experience. Follow these steps to set it up:

  • Place the monitor directly in front of you, about an arm's length away.
  • Adjust the height so that the top of the screen is at or slightly below eye level.
  • If your monitor's height is not adjustable, consider using a monitor stand or riser to achieve the proper height.

2. Monitor Distance and Angle

The distance and angle of your computer monitor also contribute to better ergonomics:

  • Position the monitor at a slight downward angle, around 10 to 20 degrees, to reduce strain on your neck.
  • Ensure that the monitor is at a comfortable distance, so you don't have to strain your eyes to read the content. Typically, around 20 inches (50 centimeters) from your eyes is a good starting point.
  • Adjust the monitor's tilt, so it's perpendicular to your line of sight, preventing distortion and minimizing glare.

3. Monitor Placement

The placement of your monitor within your workstation can also impact your ergonomic setup:

  • Center the monitor in front of your body to avoid excessive twisting or turning of your neck.
  • Position the monitor away from bright windows or direct light sources to reduce glare and eye strain.

4. Blink and Take Breaks

Regardless of how well you adjust your monitor, long hours of continuous computer use can still strain your eyes and body. Remember to blink regularly to keep your eyes lubricated and take short breaks every 20-30 minutes to rest your eyes and stretch your body.


Properly adjusting the angle and position of your computer monitor is essential for better ergonomics and preventing discomfort during long hours of computer use. Follow the guidelines mentioned in this blog post to ensure your monitor is at the correct height, distance, and angle to reduce strain on your neck, eyes, and overall posture.

For a more comprehensive solution to promote better ergonomics and reduce the negative impacts of computer usage, consider using BLiiNK. BLiiNK is an AI-powered desktop app that provides personalized reminders for taking breaks, performing ergonomic exercises, and maintaining healthier computer habits.

Take care of your well-being while using the computer. Download BLiiNK now .

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