Laptop computers are first and foremost designed with portability in mind.  Laptop ergonomics are not a major consideration for most manufacturers. My MacBook Pro is a mere 14 inches wide, and has vastly more computing power than the computers which landed men on the moon a mere 4 decades ago. But portability and ergonomics are at odds with one another; if I position my screen at the correct ergonomic height, then my keyboard is too high. If my keyboard is in the correct position, then my screen is too close and too low. What to do?

Laptop Ergonomics Guidelines

1.  Use a large screen

Whenever possible, purchase a laptop with the largest screen possible to avoid the stressful posture that results from straining to see your text on a small screen.  If you work environment allows, purchase a large external monitor which can be positioned at eye level and plugged up to your laptop—ideal for long-duration computing. If you still find yourself straining, increase the font size.

2.  Place the screen at eye level

Set your 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 your laptop a few inches above your desk, which you can do by placing it on a stable support surface, such as a phone book. (You really don’t use a phone book anymore, do you? Give it something useful to do!)

3.  Don’t slouch!

Propping your laptop on top of your lap requires you to slouch down to see the screen, so if you MUST work on your lap, put the laptop on top of your computer bag or briefcase so it will be a few inches closer to you.

4.  Use a separate keyboard

When using a laptop for extended periods, use an external, full sized keyboard and position it at a height that allows your shoulder and arms to be in a relaxed position, with your elbows at a 90-degree angle when typing to help insure that your wrists stay in a neutral (flat) position.

5.  Use a separate mouse

Use an independent mouse rather than the one that’s incorporated into your laptop. I’m a big fan of trackpad devices, which allow the small manipulative muscles of your hand to do all the “mousing”. The trackpad device also allows your wrist to stay in a neutral and flat position.

6.  Recline your chair

If you can’t use a separate keyboard and mouse, find a chair that allows you to recline slightly. This position allows you to position your laptop keyboard and mouse with the least strain to your neck. Angle the screen slightly upward so that you can view the screen without having to bend your neck.

7.  Prop up your feet

If you have to raise your chair so that your arms and wrists are positioned comfortably, check to see how your legs are angled. Your knees should be at about the level of your hips. If your hips are too high, you need to put a footrest or small box beneath your feet to prop them up and keep excess strain off your lower back.

8.  Make your chair work for you

The type of office chair you use is critical to your ergonomic position. Any office chair that is fully adjustable and has lumbar support will work, but you need to be sure to set it up correctly. Consider standing at a stand-up desk for periods throughout your day.

9.  Take a break!

Take brief breaks every hour and do some simple stretches while at your desk. Every one or two hours, leave your desk to walk around to get your blood flowing and move your muscles.

10.  Travel lightly

Be careful when carrying your laptop. Your power supply, spare battery, and other accessories in your laptop bag may add a lot of weight. If you carry your laptop between home and work, purchase duplicate power cords and other peripheral components to leave in each place so that you don’t have to carry everything back and forth. Carry your bag across your lower back in messenger-bag style, or use a traditional backpack with dual padded shoulder straps. If your laptop with all of its components weigh more than 10 pounds, a roll behind carrier may be your best choice.
Of course, all of these tips may not be practical, but if you use your laptop on a daily basis, paying attention to how you set it up will go a long way towards easing back pain and strain on your muscles and joints.
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