Why raising your monitor is essential for your musculoskeletal health

The height of your monitor directly affects how your cervical spine, shoulder girdle, and upper back are loaded throughout the day. When a screen is too low, it draws your head forward into neck flexion and forward head posture. A position that increases strain on the deep neck flexors, suboccipital muscles, and posterior cervical structures. The weight of the head, normally balanced over the spine, shifts forward, multiplying the load on the upper trapezius, levator scapulae, and thoracic extensors.

This can lead to what’s often called “tech neck”, a cluster of symptoms including neck pain, shoulder tightness, and postural fatigue. In contrast, a monitor that’s too high can tilt your head upward, compressing the posterior cervical spine and straining muscles at the base of the skull.

Raising your monitor to eye level, with the top of the screen at or just below eye height, helps maintain a neutral cervical alignment. This positioning reduces muscular effort, preserves spinal joint integrity, and supports a more upright posture through the thoracic spine. It also discourages slouching and leaning forward, which reduces stress on the intervertebral discs and promotes better balance between your head, neck, and shoulder alignment.

Choosing the right monitor stand

A good monitor stand ensures proper alignment and offers features to enhance comfort and usability. Consider these factors:

1. Adjustability: Height-adjustable stands allow you to customise the monitor’s position for your specific needs, ensuring the top of the screen aligns with your eye level.‍
2. Stability: A sturdy stand keeps the monitor secure, preventing wobbling as you type or make adjustments.‍
3. Space efficiency: The stand should fit comfortably on your desk while leaving enough room for your other essentials.
4. ‍Ergonomic features: Some stands offer tilt, swivel, and rotation options to achieve the perfect viewing angle and reduce glare.
5. ‍Cable management: Built-in cable organisers keep your desk tidy, reducing clutter and potential distractions.

DIY solutions for raising your monitor

If a monitor stand isn’t readily available, there are simple, cost-effective alternatives:

• Stack books: Use large, sturdy books to elevate your monitor. Ensure the stack is even and stable to prevent the monitor from tilting or toppling.‍
• Repurpose household items: Items like shoeboxes or storage bins can also work in a pinch, as long as they provide a level and secure base.

How to position and adjust your monitor

1. Set the correct height: The top of your screen should align with or sit just below your eye level when you’re sitting upright.‍
2. Check your viewing distance: Position your monitor at least an arm’s length away to reduce eye strain while keeping the text and images clear.‍
3. Perform a posture check: Sit comfortably in your chair with your back supported. Close your eyes, and when you open them, your gaze should naturally fall on the top third of the screen.‍
4. Make regular adjustments: If your tasks vary (e.g., reading documents vs. video conferencing), adjust the monitor height and tilt as needed.
5. Use larger font sizes and high-contrast settings to reduce the urge to lean forward.

‍