Find your correct screen height
Enter your monitor size and seated eye level to get exact height targets for your screen position.
Monitor height and neck health
Most monitors are set too low - typically flat on a desk, forcing a 20-30 degree downward head angle. Over an 8-hour workday, this is one of the leading causes of tech neck.
The Correct Position
Your eye level should align with the top third of the screen - not the top edge, and not the centre. This means you look very slightly downward at the majority of the screen, which is the natural, comfortable head position.
Monitor Arm vs Adjustable Stand
Most monitors ship with stands that position the screen too low. A monitor arm gives full height, depth, and tilt adjustment and gets the stand out of the way to free up desk space. A monitor riser is cheaper and raises a fixed-height stand by a set amount - good for minor corrections.
| User Height | Seated Eye Level | Monitor Centre Target | Bottom Edge Target |
|---|---|---|---|
| Under 5'4" (163cm) | ~95 cm | ~90 cm | ~77 cm |
| 5'4"-5'8" (163-173cm) | ~105 cm | ~100 cm | ~87 cm |
| 5'8"-6'0" (173-183cm) | ~110 cm | ~105 cm | ~92 cm |
| Over 6'0" (183cm+) | ~115 cm | ~110 cm | ~97 cm |
Quick check: Sit in your normal working posture without deliberately correcting it. Close your eyes then open them. Where do your eyes naturally land on the screen? That is your resting gaze angle. It should hit the top third of the monitor.
Also check your viewing distance
Height and distance work together for a fully ergonomic setup. Get both right.