Incorrect monitor placement is a common cause of fatigue during the working day. When the screen is too low, you may unconsciously tilt your head forwards. When it is too high, you tend to lift your chin and strain your neck muscles. Over time, this can increase discomfort in the neck and shoulders, contribute to eye fatigue and make it harder to stay focused throughout the day.
Monitor height is only one part of an ergonomic workspace setup. You should also consider viewing distance, screen angle, lighting, chair height and desk position. Adjustable equipment is especially important in open-plan offices, shared workstations and setups that use two or more monitors.
What Is the Correct Monitor Height?
As a general guideline, the top of the screen should be approximately at eye level or slightly below it. With a comfortable setup, your eyes will naturally look slightly downwards, at an angle of about 15–20° towards the centre of the screen. This position helps you keep your head upright and view the monitor without unnecessary neck strain.
Depending on the user's seated eye level and the dimensions of the workstation, the monitor's original stand may not provide enough height adjustment. In some setups, the screen may remain too low or too high even when the stand is adjusted to its limit.
In these situations, a monitor arm allows you to adjust the screen's height, depth and tilt more precisely. This is particularly useful when several employees share the same desk or when a workstation is used in a hybrid office. Another benefit is that a monitor arm frees up desk space that would otherwise be occupied by a wide monitor base.
Optimal Viewing Distance from a Monitor
In most cases, a monitor should be positioned approximately one arm's length away, around 50–70 cm. However, this is not a strict rule. The ideal viewing distance depends on the monitor's size and resolution, interface scaling and the user's eyesight.
The most practical guideline is simple: text and interface elements should be easy to read without leaning your upper body towards the screen. If you regularly move closer to the monitor, check both the screen position and your overall sitting posture.
A smaller monitor can usually be placed slightly closer, while a larger screen may be more comfortable further away. If the monitor is mounted slightly higher or there are bright light sources nearby, tilting the screen can help reduce glare and improve visibility.
How to Adjust Your Monitor: Step-by-Step Guide
It is best to begin with your chair and sitting position rather than adjusting the monitor first.
- Sit in your office chair in your usual working position.
- Place your feet flat on the floor or on a footrest, and relax your shoulders.
- Adjust the chair height and your position relative to the desk.
- Place the monitor directly in front of you rather than off to one side.
- Raise or lower the screen until its top edge is at eye level or slightly below.
- Position the monitor approximately one arm's length away, then fine-tune the distance based on screen size and text readability.
- Tilt the monitor slightly to reduce reflections and glare.
- Make sure you do not need to stretch your neck forwards or tilt your head backwards.
- Work in this position for 10–15 minutes and assess how it feels.
If you find yourself leaning closer to the screen or frequently changing your posture, the monitor height or viewing distance may need further adjustment.
When a laptop is your primary device, it is generally better not to use its built-in screen as your only display during extended work sessions without additional accessories. A laptop screen is usually positioned too low. For a more ergonomic setup, raise the laptop on a stand and connect an external keyboard and mouse.
Another option is to connect a separate monitor and adjust it according to the same ergonomic principles.
The original stands supplied with many monitors have a limited adjustment range, and some models only allow you to change the tilt angle. For this reason, desk monitor mounts are increasingly common in offices. They allow you to adjust height, tilt, rotation and viewing distance without rearranging the entire workstation.
Additional tips are available in our guide on how to organise a workspace for different tasks.
When Is a Monitor Arm Especially Useful?
A desk monitor arm can be particularly helpful in several common office scenarios.
Dual Monitor Workstation
Two monitors on standard stands can be difficult to align evenly and symmetrically. A dual monitor arm makes it easier to position both screens at the same height, minimise the gap between them and free up the centre of the desk.
For example, the ONKRON G160 allows two monitors to be aligned horizontally, while the D208E is suitable for positioning one monitor above the other.
When using a monitor and laptop together, the screens should also be positioned at a similar height and viewing distance whenever possible. A significant difference between their positions can cause you to turn your head more frequently and repeatedly refocus your eyes.
For these setups, consider whether one large display or a dual-screen configuration would work better. Learn more in our guide to organising a workspace with two monitors.
Small Desk
When every centimetre of space matters, a monitor stand that is 20–30 cm deep can take up valuable desk surface. A monitor arm raises the screen above the desktop, leaving more room for a keyboard, documents, organisers and other office essentials.
Hybrid Office and Open-Plan Workspace
When different employees use the same desk throughout the week, quick monitor height and tilt adjustment becomes essential.
Gas spring monitor arms such as the G50 and G100 make it easier to adjust the monitor's height, depth and viewing angle without rearranging the entire workspace.
Professional Workstation
Designers, analysts, programmers and professionals who work with large spreadsheets or multitasking interfaces often rotate their monitors into portrait orientation. A monitor holder with 90° rotation makes it easy to switch between landscape and portrait modes.
Conference Room and Client Area
In meeting rooms and client-facing areas, the screen may need to be turned towards another person or moved aside when it is not in use. A monitor swivel mount allows the workspace to be quickly adapted to the current task.
How to Choose a Monitor Arm
Choosing the right monitor arm comes down to several technical and ergonomic factors:
- Monitor size and weight
- VESA mounting compatibility
- Number of monitors
- Desk mounting method
- Gas spring adjustment
- Height adjustment range
- Tilt, swivel and rotation capabilities
- Cable management
- Colour and workspace design
The ONKRON range includes desk mounts for one, two, three or more monitors, including gas spring models with extensive adjustment options.
When choosing a monitor arm for the first time, see our guide to selecting the right desk monitor mount.
FAQ
What monitor size is best for office work?
There is no universal ideal size. The best choice depends on your tasks, desk depth and preferred working setup. For general office work, 24- to 27-inch monitors are often suitable. Larger screens or dual-monitor setups may be more convenient for spreadsheets, analytics, design and multitasking. The larger the screen, the more important it becomes to adjust its height, viewing distance and angle correctly.
How do I adjust the monitor height for my body?
Start by adjusting your chair and sitting posture. Keep your feet flat on the floor, relax your shoulders and support your back against the chair. Next, position the monitor directly in front of you and adjust it so that the top edge of the screen is at eye level or slightly below it. If the original stand cannot provide the required height, consider using a monitor desk arm.
Can a monitor be positioned above eye level?
In most cases, a monitor should not be placed above eye level. A screen that is too high can cause you to lift your chin and strain your neck. A more comfortable position allows you to look straight ahead or slightly downwards, with the top of the screen at eye level or just below it. Test the setup by working for 10–15 minutes. Your posture should remain relaxed and natural.
What should I do if my monitor stand is not height-adjustable?
First, determine what needs to change: height, depth, tilt, swivel or screen rotation. When you only need to raise the monitor, a stable monitor riser of the appropriate height may be sufficient. For more precise positioning, a desk monitor arm is usually the better solution. Before purchasing a mount, check the supported monitor weight and size, VESA pattern and desk mounting requirements.
How should I set up two monitors?
Place your primary monitor directly in front of you. Position the secondary screen to the side at a slight angle. When both monitors are used equally, they can be positioned symmetrically at the same height and the same distance from your eyes. A dual monitor arm makes it easier to align the screens and create a cleaner, more organised workspace.
Final Thoughts
Correct monitor height is a simple but important part of office ergonomics. Even a small adjustment can make your workspace more comfortable, reduce unnecessary strain and help you maintain a more natural posture throughout the day.
When the original monitor stand does not provide enough adjustment or cannot accommodate your preferred screen configuration, consider an ONKRON monitor mount for your office or home workspace.
Choose a mount based on monitor size, weight, number of screens and VESA pattern. The right monitor arm will make it easier to adapt the display to the user, the workflow and the available desk space.
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