Many people assume that if they are sitting too close to their screen, the obvious fix is to push the screen further away. But in most cases, the distance is not the real issue. The underlying problem is how the person is sitting.

When someone sits too close to the screen, it is often because they are leaning forward without realising it. This forward-leaning posture places two to three times more load on the muscles at the back of the neck and upper back compared with sitting upright with the head positioned over the spine. If we only move the screen further away, the leaning habit usually continues. The person simply leans forward again. So the strain remains.

To address this, we first encourage the individual to sit back into the chair. The backrest is designed to support the natural curves of the spine. When the body is fully supported, neck muscle activity reduces, breathing patterns improve, and the shoulders can relax. This is the foundation of comfortable, sustainable desk posture.

Only after the person is well supported should the screen distance be adjusted. Best practice is:

1. Sit back fully into the chair, with the spine supported.
2. Then bring the screen to a comfortable viewing distance (typically about an arm’s length away).

This sequence matters. Adjusting equipment first, before posture is established, often leads to continued strain. Establishing the body position first creates a stable base, allowing the screen, keyboard, and mouse to be placed in positions that genuinely support comfort rather than compensating for an unsupported posture.

This approach is also consistent with visual ergonomics and occupational health guidance: stabilise posture first, then adjust equipment to meet the body, not the other way around.

References

Dahlqvist, C., Arvidsson, I., Löfqvist, L., Nyström, M., Glimne, S., & Hemphälä, H. (2025). Size matters: Effect of screen setup on muscle activity and posture in computer work. Ergonomics. Advance online publication. https://doi.org/10.1080/00140139.2025.2507089

Health and Safety Executive (HSE). (2025). Good posture when using display screen equipment. https://www.hse.gov.uk/msd/dse/good-posture.htm

Canadian Centre for Occupational Health and Safety (CCOHS). (2022). Office ergonomics – Positioning the monitor. https://www.ccohs.ca/oshanswers/ergonomics/office/monitor_positioning.html

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