Why do I need to adjust my screen?

An improperly adjusted screen can be one of the main causes of neck and lower back pain. In addition to the eye strain and stress it can cause, this oversight is primarily a factor in muscle pain: the neck, shoulders, lower back, and other areas that are overworked and strained can quickly turn your daily work into a nightmare. To prevent these risks or reduce existing pain, it’s essential to thoroughly review the layout of your entire workstation.

The monitor isn't the only cause of pain experienced while working at a computer. Improper use of other accessories, such as the keyboard and mouse, or the way documents are handled, can also be a source of stress and contribute to the development of musculoskeletal disorders.

Adjust My Screen in 5 Steps:

You can improve your posture while working at your computer screen by making a few very simple adjustments:

1/ POSITIONING

First and foremost, the screen should be positioned directly in front of you, not at an angle, to minimize strain on your neck and lower back. You should also tilt the screen back slightly (depending on your prescription; for example, tilt it back a little more if you wear progressive lenses).

2/ HEIGHT

Adjusting the height is essential for preventing musculoskeletal disorders and eye strain associated with working at a computer. We recommend installing a monitor arm, which will allow you to quickly and easily adjust your monitor’s height and depth.

To determine the optimal height for your screen, sit in your chair with your back against the backrest and your head upright, and look straight at the screen in front of you. The top of the screen should be at eye level. This way, the content you’re viewing will be at a downward angle of about 15%, which is your visual comfort zone.

3/ DISTANCE

The distance at which you position the screen is also a factor to consider in preventing musculoskeletal disorders. Spending an entire day in front of a screen that’s too close or too far away forces your eyes to work harder and increases symptoms of eye strain, such as headaches, dry eyes, and eye irritation. So be sure to position your screen about 50–60 cm from your eyes—which is roughly the distance of your outstretched arms.

4/ ENVIRONMENT

The work environment is another factor that may be linked to the onset of musculoskeletal disorders (MSDs) among employees. In fact, an office that is too dark or has lighting that is too bright can exacerbate symptoms of eye strain. To ensure a healthy work environment, make sure the room is well-lit and minimize any glare on the screen. If your desk is located near a window, for example, do not position your screen with the light behind it or directly facing the window.

5/ CONTRAST

Finally, don't overlook the contrast and brightness settings on your screen. Adjust these settings to suit the lighting in your office, and feel free to tweak them whenever the ambient light—whether natural or artificial—changes.

What equipment do I need?

The monitor arm attaches to your desk and allows you to adjust the height—and sometimes the depth—of your monitor. Quick and easy to install, this system is compatible with dual monitors and can be supplemented with other accessories, such as a phone stand or laptop stand.

If you usually work directly from your laptop, there are other solutions you can try, such as a laptop stand that raises the computer to a comfortable reading height. In this case, using a separate keyboard is highly recommended.

In addition to the monitor arm, your workstation can also be equipped with additional ergonomic accessories designed to improve your comfort and reduce pain in high-stress areas. A document holder will help reduce neck strain when taking notes or reviewing documents. Using a vertical mouse or a central pointer will also make your work more comfortable while preventing or relieving pain in your wrists, shoulders, and neck.