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Ergonomics Setup Guide

👀 Viewing Angle and Distance​

Optimal Viewing Distance​

Calculation Formula: Viewing Distance = Screen Diagonal Length × 1.5 - 2.5

  • 21.5 inches: 50-65cm
  • 24 inches: 60-75cm
  • 27 inches: 70-85cm
  • 32 inches: 80-100cm
  • 34 inches ultrawide: 85-105cm

Viewing Angle Considerations​

  • Horizontal Angle: No more than 30 degrees
  • Vertical Angle: Screen top should be below eye level
  • Neck Angle: Maintain natural forward tilt of 10-20 degrees

🪑 Height and Angle Adjustment​

Screen Height Setting​

Standard Principle: Screen top edge should be at or slightly below eye level

Specific Adjustment Methods:​

  1. Sit straight looking forward
  2. Eye level should be at 1/3 of screen height
  3. Screen slightly tilted back 5-15 degrees

Stand Function Importance​

  • Height Adjustment: Adapt to different heights
  • Tilt Adjustment: Reduce neck fatigue
  • Swivel: Multi-display setup
  • Depth Adjustment: Adjust viewing distance

💡 Lighting Environment Setup​

Ambient Light Control​

Goal: Avoid glare and reflection

Ideal Lighting Conditions:​

  • Background Brightness: 1/3 of screen brightness
  • Avoid Backlighting: Windows should not be behind screen
  • Side Lighting: Light source should be on sides or above
  • Even Lighting: Avoid strong light-dark contrast

Anti-glare Measures​

  1. Adjust Screen Angle: Avoid reflecting light sources
  2. Use Curtains: Control natural light
  3. Choose Anti-glare Screen: Matte screen or anti-glare coating
  4. Ambient Lighting: Bias lighting or soft lights

⏰ Usage Time and Rest​

20-20-20 Rule​

Every 20 minutes, look at objects 20 feet (6 meters) away for 20 seconds

  • Continuous Use: No more than 2 hours
  • Short Breaks: 5-minute break every 30 minutes
  • Long Breaks: 15-minute break every 2 hours
  • Eye Exercises: Regular blinking and eye movement

🖱️ Multi-display Setup​

Dual Display Layout​

Primary-Secondary Distinction: Main display directly facing user

  • Main Display: 27 inches, front position
  • Secondary Display: 24 inches, 15-30 degree side angle
  • Height Alignment: Align top edges of both screens
  • Distance Matching: Maintain same viewing distance

Triple Display Setup​

  • Center Main Screen: Primary work content
  • Left-Right Secondary Screens: Reference information and tools
  • Slight Curve: Overall shallow curved arrangement

💺 Overall Workstation Design​

Desk Height​

Standard: Height when elbows naturally hang down

Adjustment Points:​

  • Upper Arms Vertical: Natural hanging state
  • Forearms Horizontal: Parallel to desk surface
  • Wrists Neutral: Not bent up or down

Chair Selection​

  • Height Adjustable: Adapt to desk height
  • Lumbar Support: Support lower back curve
  • Swivel: Convenient for multi-screen switching
  • Armrest Adjustment: Support forearm weight

📱 Special Needs Considerations​

Elderly Users​

  • Larger Fonts: 125%-150% scaling
  • High Contrast: Clear black-white contrast
  • Adequate Lighting: Brighter ambient light
  • Simplified Layout: Reduce visual complexity

Users with Vision Issues​

  • Nearsighted: Appropriately increase viewing distance
  • Farsighted: Slightly reduce viewing distance
  • Astigmatism: Choose high-resolution displays
  • Color Blind: Adjust color settings

Long-term Work​

  • Programmers: Large screen, reduce scrolling
  • Designers: Color accurate, eye protection settings
  • Gamers: Low latency, comfortable position
  • Office Workers: Anti-glare, standard distance

🔧 Display Health Settings​

Brightness Adjustment​

Goal: Match environmental brightness

Adjustment Methods:​

  1. White Paper Test: White paper brightness similar to white background
  2. Environment Adaptation: Adjust based on ambient light changes
  3. Auto Adjustment: Use ambient light sensors

Blue Light Filtering​

  • Night Mode: Reduce blue light output
  • Timed Adjustment: Auto-adjust based on time
  • Eye Protection Software: f.lux, Night Light
  • Hardware Blue Light Filter: Built-in function in some displays

Refresh Rate and Flicker​

  • Avoid Low Refresh Rate: At least 60Hz
  • DC Dimming Preferred: Reduce flicker
  • PWM Dimming: High-frequency PWM reduces flicker

⚠️ Health Warnings​

Eye Fatigue Symptoms​

  • Dry Eyes: Caused by reduced blinking
  • Blurred Vision: Caused by prolonged focusing
  • Eye Pain: Caused by overuse
  • Headaches: Caused by improper posture or glare

Neck Problems​

  • Neck Stiffness: Prolonged fixed posture
  • Shoulder Soreness: Improper screen position
  • Back Pain: Incorrect sitting posture

Preventive Measures​

  • Regular Checkups: Eye examinations
  • Reasonable Rest: Don't use continuously for long periods
  • Exercise: Neck and eye exercises
  • Environment Improvement: Optimize work environment

🛠️ Adjustment Tools and Methods​

Software Tools​

  • Windows Display Settings: Scaling, resolution
  • f.lux: Automatic color temperature adjustment
  • Iris: Professional eye protection software
  • GPU Control Panel: Color and display adjustment

Hardware Tools​

  • Display Stand: Multi-axis adjustment function
  • Keyboard Tray: Adjust input device height
  • Footrest: Adjust sitting posture and blood circulation
  • Ambient Light: Reduce screen reflection

💡 Best Practices Summary​

Daily Use​

  1. Adjust to comfortable position
  2. Take regular eye breaks
  3. Maintain correct sitting posture
  4. Control environmental lighting

Long-term Health​

  1. Regular eye examinations
  2. Pay attention to usage time
  3. Maintain good posture
  4. Appropriate exercise

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