Table of Contents
1. Adjust the monitor's articulating arm to suit your needs
2. The monitor arm to help prevent musculoskeletal disorders and eye strain
To set up your desk ergonomically, you need to consider—among other things—the height and distance of your computer monitor. If not adjusted properly, a monitor can lead to poor posture and cause a number of issues, such as eye strain or musculoskeletal disorders in the neck, shoulders, and lower back. It is therefore important to find a solution to address these issues. These problems can be easily prevented by mounting your monitor on an adjustable arm, also known as a monitor arm. This easy-to-install accessory is suitable for most desks and work surfaces and offers users significant comfort while working. However, there are several types of monitor arms, and at first glance, choosing this ergonomic accessory may seem complicated. We’ll go over the key factors to help you determinethe best ergonomic solution for your computer monitor.
The choice of an adjustable monitor arm model will depend on your daily use, the type of tasks you perform, and the layout of your workspace. There are two types of monitor arms: mechanically adjustable arms and gas-spring arms. They serve the same purpose, but their operation differs slightly.
The choice of an articulated arm model will depend on your daily use, the type of tasks you perform, and the layout of your workstation.
In fact, a mechanically adjustable articulated monitor arm is installed at a single-operator workstation, and the operator does not need to adjust the monitor’s height after initial setup. Mounted on the articulated arm, the PC monitor is thus adjusted to suit the operator’s specific needs and body type. The height is adjusted and held in place by clamps until the workstation is reconfigured.
A gas-spring-powered articulating monitor arm, on the other hand, is installed at a multi-user workstation, such as a reception desk or an open-plan office where desks are shared. This allows the user to adjust the monitor very easily; if desired, the user can change the monitor’s height simply by raising or lowering it.
Both types of computer arms can be equipped with additional mounts for a phone or laptop, for example.
Adjust the monitor's articulating arm to suit your needs
Once you have chosen the type of monitor arm, it is important to understand and follow the adjustment recommendations* for that model. Just as with an ergonomic chair, a monitor arm should be customized to reduce the risk of eye strain, musculoskeletal disorders, pain, or discomfort during use.
The main settings you need to know are:
- The eye-to-screen distance, that is, the space between you and the screen. According to INRS recommendations, it’s important to position your screen about 60 cm away from you, which is roughly the length of an outstretched arm.
- Screen height: To determine the correct screen height, it is recommended that you adjust the screen so that the top of the screen is below eye level. If you wear progressive lenses, the screen should be positioned lower.
- Screen tilt: To avoid glare, which can cause eye strain, it is recommended that you tilt your screen by about 20°.
These adjustments can be made on a monitor arm, but also on any monitor that does not have a stand.
The monitor arm to help prevent musculoskeletal disorders and eye strain
As explained earlier, the purpose of a monitor arm is to provide comfort for your eyes… and for your body. In fact, by adjusting your monitor according to the ergonomic recommendations above, the long hours spent working at your computer will have fewer negative effects than if you stick with the “traditional” setup. The pain and discomfort that arise at the end of a workday are mainly caused by a poorly adjusted workstation, and while they may already be difficult to bear after just a few hours, they can also have more significant repercussions in the medium and long term.
The main areas of the body affected by these problems are generally the cervical and lumbar regions, which are strained by poor posture when sitting at an improperly adjusted workstation. The spine and neck become curved and bear a static muscular load for several hours, which very quickly leads to discomfort and pain.
Finally, improper monitor settings can also cause common symptoms of eye strain, such as headaches, mental fatigue, minor vision problems, glare, and so on. In addition to making ergonomic adjustments to your screen, it’s also important to configure screen settings such as brightness and contrast to reduce the risk of eye strain, which can hinder concentration and productivity.
Incorrect screen settings can also cause common symptoms of eye strain, such as headaches, mental fatigue, minor vision problems, glare, etc.
Further Reading
Check out our advice sheets “Ergonomic Screen Settings” and “3 Tips for Reducing Eye Strain at Work,” as well as our infographic “Eye Strain: Preventing It at Work.”
*Source: INRS
Credits:
Photo: ©Varidesk
Illustrations: ©Azergo 2017