When using laptops, here’s how to reduce the risk:
- of pain now
- of problems from poor posture in the future
Using your laptop often or for extended periods?
Using the laptop for inputting tasks?
Then here are ergonomic tips to set your laptop up correctly at a desk with a:
Separate keyboard (a mini keyboard is an excellent portable solution)
A separate screen - or raise the screen with a laptop stand
Balanced, upright head, not leaning forward.
Shoulders relaxed, in line with your hips.
Upper arms relaxed by your side.
Forearms parallel to the desk surface.
Sit back in the chair feeling good back support.
Screen about an arm's length from you.
Top of screen about eye level.
Hips level or slightly higher than your knees.
Feet flat on the floor or on a footrest.
Why is a separate screen or raising the screen important?
Without using a separate screen, or raising the laptop screen using a laptop stand and separate keyboard as part of a mobile workstation, neck and shoulder problems are common.
Just think of the work your muscles do to hold your head in position when you lean forward to look at your laptop screen, especially for long periods.
Using your laptop on the move?
Try to do less inputting tasks and try to raise your laptop so your head is more upright. If that’s not possible, do use a separate keyboard, mouse and laptop stand.
Is your laptop bag ergonomic too?
A laptop backpack instead of a laptop bag is ideal to more evenly distribute the weight across your back and both of your shoulders. If you sling a heavy bag over one shoulder rather than using a backpack, that's going to have a significant effect on your neck and back.
