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How Far Should a Monitor Be From Your Face?

We at Branch have the answer for how far a monitor should be from your face and the ergonomic tools and office furniture to adjust your monitor setup.



If you spend hours working at a computer, you’ve probably adjusted your chair, desk, or keyboard for comfort—but have you ever considered whether your monitor is at the right distance? Many people don’t realize that improper screen placement can have long-lasting consequences on your eyes and neck and even decreased productivity.

When your monitor is too close, you may find yourself squinting or experiencing eye fatigue. If it’s too far, you might unconsciously lean forward, causing tension in your shoulders and back.

Studies show that poor workstation ergonomics can contribute to musculoskeletal issues, inefficiencies, and other lifelong health concerns. Yet, despite these risks, many workers overlook monitor placement as a key factor in their workspace setup.

Finding the right distance isn’t just about comfort—it’s about supporting good posture and overall well-being.

In this guide, we’ll explore the research-backed recommendations for optimal monitor distance and share practical tips to fine-tune your setup for maximum effectiveness and comfortability.

The Ideal Monitor Distance

We recommend positioning your monitor 20 to 30 inches (50 to 75 cm) away from your face, roughly an arm’s length. This range is considered ideal because it allows your eyes to comfortably focus on the screen without unneeded strain or frequent refocusing.

According to the American Optometric Association, maintaining an appropriate viewing distance helps reduce the risk of digital eye strain, a condition that can cause headaches, dry eyes, and blurred vision after prolonged screen use. Screen distance should allow you to view the entire display without head or eye movement, promoting a more natural and relaxed posture.

Improper monitor placement can lead to discomfort in places like your neck, shoulders, and back. Forward head posture—a common consequence of sitting too close to the screen—can strain the neck and upper back, leading to soreness and stiffness.

Over time, this can contribute to conditions commonly known as "tech neck," where the constant downward or forward positioning of the head increases pressure on the cervical spine, potentially causing tension headaches and even nerve compression.

Keeping your monitor at the recommended distance encourages a more neutral posture, reducing the likelihood of these issues and supporting better musculoskeletal health. By prioritizing proper screen positioning, you create an ergonomic workspace that you can feel relaxed in and empowered to tackle daily tasks and projects.

What Factors Affect the Right Monitor Distance?

There are several factors that influence the ideal placement:

Screen Size

We recommend that larger screens (27 inches or more) should be positioned farther away to maintain a comfortable field of view, whereas smaller screens can be placed a bit closer. This way, your eyes don’t have to make harsh adjustments to focus.

Resolution & Text Clarity

Higher-resolution displays are something to consider for an elevated work experience because they allow for greater viewing distances without losing text sharpness. Additionally, regularly adjust text scaling if needed to ensure readability.

Work Type

The type of digital work you do, like detail-oriented tasks such as graphic design, spreadsheets, or coding, for example, may require a slightly closer screen. On the other hand, general office work may benefit from a standard ergonomic distance. Some work may include more typing or reading than others, affecting how often you’re sitting close to a screen.

Viewing Comfort

If you find yourself squinting or leaning in over and over, adjust the distance or increase text size to lessen stiffness and fatigue. Besides making these quick fixes, relax your eyes by taking frequent screen breaks. Your eyes are muscles and need necessary rest.

By considering these factors, you can readjust your monitor placement for better comfort, posture, and productivity throughout the workday.

Why Is the Right Monitor Height and Angle Important?

Proper monitor height and angle are just as important as distance when creating an ergonomic workspace.

Alignment

We suggest that the top of your screen should align with or be slightly below eye level to prevent prolonged head tilting, which can lead to neck stiffness over time. If the monitor is too high, you may find yourself craning your neck. If it’s too low, you might slouch forward—both of which can cause serious discomfort.

Tilt

To further optimize your setup, we recommend you tilt your monitor between 10 and 20 degrees. This slight tilt helps reduce glare and supports a more natural head position, keeping your neck and shoulders relaxed. Additionally, proper ambient lighting can minimize screen glare and improve visibility, reducing the need to squint or adjust your posture throughout the day.

Screen Settings

Adjusting your screen settings can also significantly impact eye health. Ensuring that your monitor’s brightness matches the surrounding light levels helps prevent eye strain—too bright can cause glare, while too dim forces your eyes to work harder. Increasing contrast can improve text clarity, making it easier to read without unnecessary squinting.

By fixing your monitor’s height, angle, and display settings, you can maintain a neutral and good posture while prioritizing the health of your eyes, neck, and shoulders. These small adjustments contribute to both productivity and lasting wellness, ensuring that your workspace is optimized for efficiency and, more importantly, your safety.

How Can Your Desk and Chair Setup Affect Monitor Distance?

Your desk and chair play a crucial role in maintaining the right monitor distance and overall ergonomic alignment. An adjustable ergonomic chair with proper lumbar support helps keep your posture upright, preventing slouching that can bring your eyes too close to the screen.

Similarly, a deep enough desk provides ample space to position your monitor at the recommended 20–30 inches, ensuring you’re not forced to sit too close. If your desk is shallow or lacks space, a monitor arm or riser can help optimize placement by allowing you to adjust height and depth freely. These tools also help clear up desk space, promoting a cleaner and more organized workstation.

At Branch, we understand desk space can sometimes be an issue, especially for remote works or companies with a large staff, which is why we offer both small and regular-sized standing desks, as well as collaborative desks with a minimalist design that not only save space but elevate the look of your office setup.

By aligning your desk and chair setup with ergonomic principles, you create a more comfortable and intentional workspace where you can feel motivated and productive.

Testing Your Monitor Distance

Here are a few simple tests you can try to ensure your monitor is at the right distance. Keep in mind your work style when doing these tests.

First, use the arm-length test—while sitting in a natural position, reach forward; your fingertips should just barely touch the screen. If the monitor is too close or too far, adjust accordingly.

Next, check text readability. If you find yourself squinting or leaning in to read, either move the screen slightly farther or closer or adjust text scaling for better clarity.

Finally, set a timer for an hour of work. When the hour is up, do a posture check. If you notice discomfort in your neck, shoulders, or eyes, your monitor placement may need some tinkering.

Making small adjustments based on these tests can help create a more ergonomic workspace suited to your daily tasks and lifestyle.

Easy Fixes for a Better Setup

Small tweaks to your workstation can make a big difference in effectiveness and productivity. Monitor stands and mounts allow for precise height and distance adjustments, ensuring your screen stays at eye level and the correct viewing range.

If you primarily work on a laptop, consider using a desk riser to lift it up to eye level, and an external keyboard and mouse to maintain proper posture—this setup prevents you from hunching over a low screen.

If you use dual monitors, position the primary screen directly in front of you and the secondary monitor slightly to the side at an angle. Keep both screens at the same height to avoid excessive neck movement. This setup is particularly useful for professionals like data analysts who need to compare multiple spreadsheets or designers working with reference materials.

For those using a standing desk, ensure your monitor maintains the recommended 20 to 30-inch distance at both sitting and standing heights. Adjustable monitor arms can help achieve this flexibility while maintaining a comfortable viewing angle. When transitioning between sitting and standing, be mindful of your posture and avoid hunching forward.

While these tips may be effective, regular movement and exercise are essential for maintaining a balanced work life.

Achieve Optimal Comfort and Productivity Today

At Branch, we believe that work—whether from home or the office—should support wellness and productivity. Creating an ergonomic workspace isn’t just about comfort. It’s about redefining how we work to promote long-term health and efficiency. The right setup can be truly life-changing—you’ll wonder why you waited so long to make a change.

By maintaining the right monitor distance, height, and angle, and considering factors like screen size and resolution, you can significantly improve your work environment for the better. Small changes, like upgrading to an ergonomic chair or an adjustable standing desk, can make all the difference in how you feel at the end of the day.

You’re not just setting up an office—you’re investing in a healthier, more thoughtful way to work. Start today, and experience a workspace that keeps you feeling your best every single day.

Sources:

Effect of an ergonomic intervention involving workstation adjustments on musculoskeletal pain in office workers—a randomized controlled clinical trial | PMC

Computer vision syndrome | AOA

Is new tech a pain in the neck? The impact of introducing new technologies in home-care on neck pain: a prospective study | PMC

Evaluation of the Factors which Contribute to the Ocular Complaints in Computer Users | PMC

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