Workstation Ergonomics: The Role of Monitor and Keyboard Placement in Reducing Strain

Many elements of an employee’s workstation contribute to their comfort, health, and productivity, including their monitor and keyboard. Employees use these tools daily, often for extended periods, and improper setup can lead to neck, back, shoulder, and wrist strain, as well as reduced focus and efficiency. 

Many workstations have monitors that are too high or too low, or keyboards that are positioned awkwardly, which can cause discomfort and long-term issues if not addressed. By ensuring monitors and keyboards are set at the correct height and alignment, employees can maintain a neutral posture, reduce strain, and work comfortably for longer periods. 

We discuss how poorly placed monitors and keyboards can negatively affect employees, the correct way to position them, and how ergonomic assessments can help.

How Poorly Placed Monitors and Keyboards Affect Employees

Even minor misalignments in monitor and keyboard placement can significantly impact an employee's productivity and comfort. Poor positioning often forces staff into awkward postures, creating tension in the neck, shoulders, back, and wrists. Over time, this can lead to repetitive strain injuries, musculoskeletal disorders, and fatigue. Employees may also experience eye strain, headaches, or reduced focus.

Neck and Shoulder Strain

Monitors that are too high, too low, or off-centre can cause employees to tilt or twist their heads repeatedly. This unnatural posture puts extra pressure on the neck and shoulders, leading to discomfort, tension headaches, and chronic pain. Over time, employees may develop conditions such as cervical strain or shoulder impingement, resulting in longer absences, reduced productivity, and an increased risk of workplace incidents.

Wrist and Forearm Tension

A keyboard positioned too high, too low, or too far from the body forces employees to bend their wrists at awkward angles. This creates tension in the wrists and forearms, increasing the likelihood of repetitive strain injuries such as carpal tunnel syndrome or tendonitis. Even small misalignments, repeated daily, can lead to cumulative damage, discomfort, reduced typing speed, and decreased overall efficiency.

Eye Fatigue and Headaches

Monitors placed at the wrong distance or angle can also cause employees to lean forward, squint, or tilt their heads, leading to eye strain and frequent headaches. Poor screen brightness, glare, or low contrast worsens these issues. Eye fatigue reduces concentration, slows task completion, and increases the likelihood of errors, ultimately affecting productivity, quality of work, and employee wellbeing.

Tips for Optimising Monitor and Keyboard Placement

Proper monitor and keyboard placement supports neutral posture, reduces strain, and allows employees to work comfortably for extended periods. When set correctly, staff can maintain relaxed shoulders, straight wrists, and a naturally aligned spine. Simple adjustments prevent discomfort, improve focus, and reduce the risk of long-term musculoskeletal problems. Correct positioning also supports efficiency and reduces fatigue over the workday.

Monitor Tips

Set the Top of the Screen at Eye Level

The top of the monitor should be approximately at eye height to maintain a neutral neck position. Employees should be able to view the screen comfortably without tilting their heads up or down. Keeping the monitor centred reduces neck rotation, supports healthy posture, and helps prevent tension headaches, particularly during long periods of screen use.

Maintain an Arm’s Length Distance

Position monitors about 50-70 cm from the eyes to prevent leaning forward or straining vision. This distance helps employees maintain a relaxed, upright posture and reduces eye fatigue. It also encourages natural head and neck alignment, allowing staff to work for longer periods without discomfort and supporting sustained focus and productivity throughout the day.

Avoid Glare and Reflections

Monitors should also be placed perpendicular to windows or bright light sources. Adjustable monitor arms allow tilting and swivelling to reduce glare and reflections. This prevents eye strain, headaches, and squinting while maintaining comfort and visibility. Employees can adjust the monitor easily for different lighting conditions, supporting optimal posture and a safer, healthier workspace.

Keyboard Tips

Keep Elbows at a 90-Degree Angle

Position the keyboard so elbows remain close to the body and bent at roughly 90 degrees. This reduces tension in the shoulders and forearms, supporting a neutral posture. Proper elbow alignment allows smoother typing movements and helps prevent repetitive strain injuries, supporting employee comfort and maintaining productivity over long work periods.

Ensure Wrists Remain Straight

Wrists should remain straight and relaxed, not bent upwards or downwards, while typing. Using an adjustable keyboard tray or desk height supports this alignment. Neutral wrist positioning reduces strain on muscles and tendons, lowers the risk of injury, and helps employees maintain efficiency and comfort throughout the working day.

Place the Mouse Close to the Keyboard

The mouse should also be at the same height as the keyboard and within easy reach. Avoiding overreaching or awkward wrist movements reduces strain on the shoulder, forearm, and wrist. Employees can perform tasks more comfortably, maintain productivity, and reduce the risk of repetitive strain injuries when the mouse is positioned correctly relative to the keyboard.

Why Ergonomic Assessments Can Benefit Your Staff 

Ergonomic assessments are a crucial way to promote employee comfort, health, and productivity. Ergonomic assessments evaluate each workstation including desks, chairs, monitors, and keyboards - to identify potential issues that could cause musculoskeletal strain, repetitive stress injuries, or poor posture. Implementing these adjustments reduces discomfort, supports neutral body alignment, and helps staff work efficiently for longer periods. 

Assessments also prevent fatigue, eye strain, and tension, improving focus and overall wellbeing. Beyond physical health, they demonstrate a proactive approach to workplace safety, showing employees that their safety is valued. We provide ergonomic assessments either at your workplace or remotely, ensuring workstation setups support comfort, health, and productivity for your staff.

Our assessors review all aspects of the workstation, including monitor, desk, chair, keyboard, and mouse, and provide tailored recommendations to optimise posture and reduce strain. Ergonomic assessments can ensure that your employees have properly configured workstations and are fully prepared to work comfortably and safely. Get in touch with Precision Health today to learn more about our ergonomic assessments.