Monitor Arm Height and Position Calculator

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Guide

How high should my monitor be?

The top of your monitor should be at or very slightly below your eye level when sitting in your normal working posture. This keeps your neck in a neutral position -- not extended upward, not flexed downward.

The most common mistake is positioning the monitor too high. Laptops on desk surfaces, monitors on their maximum height setting, and screens mounted on walls all tend to place the display above eye level. Looking upward for sustained periods loads the suboccipital muscles at the base of the skull and the upper trapezius. The result is neck tension that builds through the day and is worst after heavy screen sessions.

Monitor distance

The correct distance depends on your monitor size. For a 24-inch monitor, 55-65cm is the typical recommended range. For a 27-inch monitor, 65-75cm. The test is whether you can read normal text without leaning forward or squinting. If you are leaning forward, the monitor is too far away or the text is too small.

Monitor tilt

Tilt the monitor very slightly backward (3-7 degrees) so the screen faces upward toward your eyes rather than straight ahead. This reduces the need to flex the neck downward to read the lower portion of the screen.

Common Questions

Frequently asked questions

Sit in your chair in your normal working posture, looking straight ahead. Have someone measure from the floor to your eye level, or measure your chair seat height and add your seated torso-to-eye height (typically 60-70cm for most adults). This gives your seated eye height, which determines correct monitor top position.

The top of the screen should be at or slightly below eye level. This means the centre of the screen is below eye level, which is correct -- you should look very slightly downward to the centre of the screen. Looking slightly down is the natural neutral position for the eyes and keeps the neck in a comfortable position.

Yes, and this is where most laptop users have problems. A laptop screen on a desk surface is almost always too low, forcing the neck to flex downward. The solution is a laptop stand to raise the screen to eye level, combined with an external keyboard and mouse so your arms remain at the correct height. This setup eliminates the most common cause of neck pain in laptop workers.

In a dual monitor setup, the primary monitor should be directly in front of you at the standard distance (55-75cm depending on size). The secondary monitor should be directly beside the primary, as close as possible without overlapping. Position them so you rotate your chair rather than just your neck to view the secondary screen. Avoid placing monitors at angles that require sustained neck rotation.

Monitor Arm Height Calculator