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Home » Articles » Back Pain (General) » How High Should My Computer Monitor Be?

How High Should My Computer Monitor Be?

By: Leon Turetsky (NASM-CPT, NASM-CES), Last Updated: March 5, 2020

Computer Monitor Height

As you may already know maintaining good posture at your desk is a huge factor in improving your spine’s health.

An improper monitor position can trigger back, neck and shoulder pain, as well as contribute to poor posture.

And since we all come in different heights and sizes, you might be wondering how high should my computer monitor be?

Well, there is one easy way to determine the correct ergonomic monitor height for you specifically.

Here it is:

Have your forehead aligned with the top 1/3 of your monitor

Easy right? Here are 2 images showing the correct and incorrect monitor heights:

The correct monitor height:

Correct monitor height
The above monitor position shows the correct monitor height where the person’s forehead is aligned with the top 1/3 of the monitor. This height helps you to not look down at your screen. Also, it helps you to keep your spine aligned in a neutral position, which puts the least amount of stress on your low back. Lastly, it ensures that your head stays stacked on top of your shoulders and avoids the neck coming forward/down – Which can really put a lot of stress on the neck and shoulder muscles.

The incorrect monitor height:

Incorrect monitor height
The above monitor is not aligned with the person’s forehead and therefore promotes poor posture, forcing the person to hunch down to look at his/her computer. This puts a lot of strain on the neck, shoulders and low back.

How Can I Elevate My Laptop?

For laptops you can get a laptop stand, but you also use books or magazines to elevate your laptop’s monitor to your forehead height. Check this out:
Elevate my computer

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Video on how to raise a Laptop:

Other Tips

– Use lumbar cushion support to make sure your low back is supported.
– Keep both feet on the floor (at roughly 90 degree angle).
– Watch your head position – Make sure it’s not protruding forward.
– Take breaks from sitting every 30-40 minutes to give your muscles a break.
– Make sure you’re not reaching for your keyboard which can put stress on your upper trapezius muscles.
– Tuck your stomach in a little bit (Draw in your navel). This will place your spine in the correct alignment.

Related:
How to sleep with low back pain
Proper Sitting posture tips
Upper back stretches
Exercises to improve posture
Stiff neck remedies

Leon Turetsky CEO of Back Intelligence
Leon Turetsky (NASM-CPT, NASM-CES)

Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer

As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home.

Filed Under: Back Pain (General), Posture Correction

Comments

  1. pmcpmc says

    January 10, 2020 at 5:22 pm

    Thank you! The correct adjustment rally makes a difference!

  2. Dr Rosemary HowellDr Rosemary Howell says

    August 31, 2019 at 2:23 am

    EXCELLENT ADVICE, THANK YOU!!! Raising my laptop is absolutely perfect for eliminating neck and back strain/stress.

  3. bmalkowbmalkow says

    August 3, 2019 at 2:07 am

    it’s confusing, you say how critical it is to position the computer screen so that upper 1/3 of the screen at facing the forehead, but the drawing shows a person looking at the extreme of the screen!?

    • Leon Turetsky (NASM-CPT, NASM-CES)Leon Turetsky (NASM-CPT, NASM-CES) says

      August 5, 2019 at 3:23 pm

      You can see his eyes are at 1/3 of the screen. Obviously there is “range” here that you can play with, but this is the main principle.

  4. PETER MICHNIEWICZPETER MICHNIEWICZ says

    June 12, 2019 at 8:08 am

    WILL TRY THIS BUT I HAD THIS BAD POSTURE FOR ABOUT 10 YRS SO NOT VERY CONFIDENT AS AM 73 – BUT WILL TRY…….

  5. MaryMary says

    May 31, 2019 at 3:01 pm

    Also, there are stands to raise the laptop. I will let you know how
    one works. I ordered on from Bed Bath and Beyond and used one of the
    many coupons they send out to reduce the price. This should help with
    keeping shoulders and head upright and reduce slumping.

    • Leon Turetsky (NASM-CPT, NASM-CES)Leon Turetsky (NASM-CPT, NASM-CES) says

      May 31, 2019 at 3:02 pm

      Thanks Mary, that is correct. There are many diff stands (at a good price) available to raise laptops.

  6. Bruno CesaroneBruno Cesarone says

    April 2, 2019 at 1:33 pm

    Unfortunately, this does not work if you have a lap top. Great idea, but I cannot make it work for me.

    • Leon Turetsky (NASM-CPT, NASM-CES)Leon Turetsky (NASM-CPT, NASM-CES) says

      April 2, 2019 at 1:38 pm

      Why do you say it cannot work for you? I have a laptop and the way I set it up is I have books stacked up and then I also have a laptop stand that I place on top of the books. This gets the laptop monitor high enough to my forehead. Does that make sense?

      • BrunoBruno says

        April 4, 2019 at 10:33 pm

        How can you type when the keyboard in at your forehead level?

        • Leon Turetsky (NASM-CPT, NASM-CES)Leon Turetsky (NASM-CPT, NASM-CES) says

          April 4, 2019 at 10:44 pm

          Great question. It is recommended you get an external keyboard that connects to the laptop via bluetooth for example.

          • BrunoBruno says

            April 4, 2019 at 11:04 pm

            Great idea, never knew they were available.
            Thanks,
            Bruno

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