Laptop-Ergonomics

Tips for proper Laptop-Ergonomics

In my physical therapy practice I treat many neck strain injuries that could be avoided if my patients  simply followed proper laptop-ergonomics andcomputer-ergonomics.  Here are several simple ergonomics and posture tips to optimize your laptop computer set-up. These tips focus on promoting neutral joint postures to reduce muscle strain and wear and tear.

The solutions to laptop-ergonomics issues are two-fold:

1. Posture
2. Appropriate laptop accessories

You must use them both in order to achieve proper laptop-ergonomics and optimize your positioning.

• Use a large screen. Use a laptop computer with the largest screen possible for your needs to avoid the stressful posture that results from straining to see the text on a small screen. Many laptop computers offer large screens (15 inches or more), but these can be difficult to use while on the go. There are a number of smaller notebook and ultra-portable computer laptops on the market, and while a smaller screen (12.1 inches) can be useful in mobile settings, make sure you're able to read the screen characters and easily use the keyboard (the smaller the laptop, the smaller the keyboard). If you find yourself straining to see, increase the font size.

• Use a laptop holder. Using a laptop holder or stand is the most important thing you can do to optimize your laptop ergonomics. While using the laptop holder, place the laptop screen at eye level. Ideally, set your computer laptop height and screen angle so you can easily view the screen without bending or rotating your neck, and put it about arm's length in front of you. To do this, you will usually need to elevate the computer laptop a few inches above your desk, and this is why the laptop stand is so useful. 

• Use a separate or external compact keyboard. When using the laptop for extended periods, use an external compact keyboard with your computer laptop and position the compact keyboard at a height that allows your shoulders and arms to be in a relaxed position, with your elbows at a 90-degree angle when typing. Ideally, place the external compact keyboard on an adjustable keyboard tray beneath your desk surface to help ensure that your wrists stay in a neutral (flat) position. Position the keyboard at elbow height; this will keep your wrists in the straight position while typing.

• Use a separate, external computer mouse. Be kind to your wrists and hands by using an independent computer mouse rather than the constricted touch screen or track ball that's incorporated into your laptop keyboard. Ideally, place the computer mouse on an adjustable-position mouse platform, so you can keep it near your body and keep your wrist straight while using it.

• Recline slightly. This will allow you to properly position the laptop keyboard and mouse with the least strain on your neck. Angle the screen slightly upward so that you can view the screen without having to bend your neck too far down. This is important in order to keep your head and neck in a relaxed posture; avoid excessive neck flexion (forward head bending) or rotation to either side.

• Make your chair work. Basically, any office chair that is fully adjustable and has lumbar support will work, but you need to set it up correctly. Make sure you have proper lumbar support and do not slouch. Use a footrest to support your feet. When seated, your hips should be slightly higher than your knees.

• Support your wrists. Use wrist rests if possible; gel wrist rests are recommended in order to reduce force on the wrists. Keep your wrists as flat and straight as possible. Use the whole hand and arm movements to navigate the laptop keyboard. This is why the external keyboard is so important. Your hands and wrists should be kept in a straight wrist posture when typing and should not be resting on a palm rest, table or lap while typing.

• Take breaks. Take brief breaks every half hour, at the very least taking your eyes off the screen, and do simple stretches while at your desk. Every one or two hours, walk around to get blood flowing and move your muscles.

• Travel light. Be careful when carrying your laptop around. Carry your bag across your lower back in a messenger-bag style, or use a backpack with dual padded shoulder straps and avoid draping the bag over just one shoulder. If your laptop and components weigh more than 10 pounds, a roll-along carrier is the best choice.

These were simple methods to correct laptop-ergonomics set-up and posture at the computer that can make a significant impact on reducing computer-related ergonomics problems.

Improper laptop-ergonomics can cause:

Sciatica

Shoulder /Neck Pain

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