Monitor Height Ergonomics: How to Position Your Computer Screen

Believe it or not, your monitor is probably in the wrong position right now. Don’t believe the manufacturer’s height or how the person using the computer you left it. Monitor ergonomics are just as important as chair ergonomics.

Read this guide to learn how to correctly position your monitor so that your neck, eyes, and back feel relief from strain and craning.

You may be surprised at how much better you feel working once you move your money to the best ergonomic location for it.

Finding Your Ideal Monitor Position

Here are three easy steps to determining the optimal monitor height and position for you.

  1. Sit with your buttocks far back in your office chair with your feet planted firmly on the floor and your back touching the back of the seat.
  2. Relax your shoulders and arms and look forward comfortably with your arms poised as if you were typing.
  3. Now, position your monitor so that the top of the monitor is directly in your eye line.

And that’s how you find your perfect monitor height; it’s easy! Some people put the very top of their monitor in their eye line, while some people put the top third of their monitor in their eye line. This decision often depends on the size of the monitor. If you bend your neck slightly to look at the bottom of the screen, go with the top third instead of the very top.

If, for some reason, this position feels uncomfortable, try this process again, relaxing your body. And give it a few days to get used to the new position. If you’ve been craning your neck for a decade at work, not doing so will be an adjustment.

More Monitor Position Tips

Here are some more monitor positioning tips so you can set up your screen for optimal ergonomics and productivity. These may not apply to everyone, but keep them in mind if you ever move offices or desks.

Center Yourself

Some people do handwriting in conjunction with using their computer at work. Many put their monitor to one side so they have room to do things on the desk in front of them. While many people do this, it isn’t a good idea because you have to twist your neck one way to sue the computer. It is always best to have the monitor centered directly in front of you and turn to the side to do handwritten tasks.

Avoid Windows and Lights

Try to avoid putting your desk too close to bright lights or windows. If you can’t turn your computer so that these things aren’t behind you, try closing blinds or rearranging and turning off intrusive lights. Looking past glares when using a monitor causes more strain in your eyes, which can lead to headaches.

It Is Better To Look Down

If you are struggling with finding the right angle for your computer, remember it is always better to be looking slightly down than to be looking up. The position of holding your head and neck upward while using a computer is harmful to your eyes as well as your neck and spine. Looking down slightly is a more natural spinal position, and also better for your eyes.

Monitor Mounts

Female working in a Technical Support Team Gives Instructions
Source: Shutterstock

Here is a list of common types of monitor mounts that can help you position your monitor ergonomically.


Freestanding monitor mounts sit firmly on top of your desk and don’t require any tools or installation to get set up. Freestanding monitors are great for temporary workspaces because they can be picked up and moved without issue. The downside of freestanding monitors is that they take up considerable space on your desk, while other monitor mounts are space savers.

Wall Mount

Wall mounts are the sleekest type of monitor mount, but also take the most effort to set up. They make it so your monitor is attached to the wall behind your desk, but this requires some heavy-duty installation with tools. Wall mounts provide wonderful adjustability, allowing you to move the monitor closer or farther from your chair and side to side.

Side clamp

Side clamp monitor mounts are a great middle point between convenience and effectiveness. The side clamps attach to the side of your desk with a few screws. They can be removed from temporary workspaces, leaving minor damage behind. However, they don’t take up any space on your desk and give you maximum adjustability as the wall mounts do. Side clamps can be aesthetically displeasing because they jut out from the side of your desk, but they function well.


Through-the-desk, or grommet, monitor mounds require a hole in the desk for installation. You can drill your own hole if there isn’t already one there, but you can’t do this if you don’t own the desk. These are the most secure and sturdy monitor mounts but don’t save much space or provide much adjustability.


Many monitors don’t come with any height adjustability or pivot capabilities, so people just accept that the monitor is in the correct position. This idea could not be farther from the truth, so take your work ergonomics into your own hands and follow this guide to the optimal monitor position.

A correctly positioned monitor can reduce headaches, insomnia, neck pain, back pain, and more. Take five minutes out of your day and make sure your monitor is in the right spot.


How should I position two monitors?

When positioning two monitors, use the same height determination as discussed in this article. If you use both monitors equally or use them as one, you should place them centered in front of you side-by-side or slightly turned in toward each other.

Some people have a primary monitor and then a secondary monitor they use less often throughout the day. If this is the case, you can have the primary monitor positioned as if it is the only one, and then put the second monitor to the side at a comfortable viewing angle.

How do I position my monitor for a standing desk?

When positioning your monitor at a standing desk, the same rules apply. Your eye line should meet the top portion of the monitor. You should not need to lean forward, back, or to either side to get a complete view of your screen.

Scroll to Top