If you spend a lot of time in front of your computer, you probably feel neck pain or tired eyes sometimes. This is very common, especially with more people working or studying from home. The good news? Most of it comes down to monitor ergonomics — how you set up your monitor to suit your body. In this article, we will share simple tips to help you prevent neck and eye strain by setting up your monitor the right way.
Editor
Mae An NG chevron_right
Table of Contents
What is monitor ergonomics?
Monitor ergonomics is all about adjusting your monitor to reduce strain on your body. It helps you work comfortably and avoid common issues like neck stiffness, shoulder pain, and eye fatigue. It’s not just for those working 9-to-5. Students, gamers, and even casual users can benefit from an ergonomic setup.
The main idea? Your monitor should work with your body, not against it.
Why monitor ergonomics matters
We usually spend hours in front of screens, whether at work, playing games, or watching dramas. If your monitor isn’t in the right position, you’ll end up with:
- Neck and back pain from constantly looking down or up.
- Dry, tired eyes from bad lighting or screen glare.
- Poor posture affects your overall health.
- Less productivity because you keep adjusting or feeling uncomfortable.
How to improve your monitor ergonomics
1. Adjust monitor height
Your eyes should naturally land on the top third of your screen. If your monitor is too low, you’ll bend your neck. Too high? You’ll strain your eyes.
Tip for Malaysians: Use a stack of books or get an affordable monitor riser from Shopee or Lazada — many go for below RM30!
2. Keep the right distance
Your monitor should be about an arm’s length away. Too close and your eyes get tired fast. Too far and you’ll squint.
Ideal size-to-distance guide:
- 24” monitor = 50 to 60cm away
- 27” monitor = 60 to 70cm away
- Ultrawide = even more distance!
3. Use an adjustable monitor arm
A monitor arm lets you move your screen up, down, or tilt it based on how you sit.
This is super useful for:
- Malaysians who use standing desks.
- Dual monitor setups.
- Small desks in condos or apartments.
4. Reduce glare and improve lighting
Make sure your monitor isn’t facing a window. The sunlight can cause glare and strain your eyes.
Quick fix: Use curtains or a matte screen protector. Also, don’t work in the dark; always have a desk lamp if your room lighting isn’t enough.
5. Use the right screen brightness and text size
A bright screen in a dark room causes eye pain. A dim screen in a bright room means you can’t see anything.
Set your screen brightness to match your environment. Also, increase your font size if you keep leaning forward to read.
Bonus tip: Try blue light filters or apps like f.lux to reduce strain, especially at night.
6. Take short breaks (Very Important!)
Even with perfect monitor ergonomics, sitting for hours is still not good for your body.
Use the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. It helps relax your eyes.
Recommended gear for better monitor ergonomics
Here are some useful tools many Malaysians buy to boost their setup:
- Monitor risers – RM20–RM60 on Shopee
- Gas spring monitor arms – From RM80 onwards
- Anti-glare screen protectors – Great for bright rooms
- Blue light blocking glasses – Can help reduce digital eye strain
- Ergonomic chairs – Support your back while you focus on the screen comfort
Final Thoughts
A lot of us don’t realise how important monitor ergonomics is until our body starts feeling the pain. Whether you’re working, gaming, or studying, taking care of your posture and monitor setup can make a huge difference.
It doesn’t cost a lot to improve your comfort — just a few simple adjustments and budget-friendly tools can help you avoid long-term neck and eye issues. So go ahead, check your monitor position right now, and give your body the support it needs!