Laptop Use
Benefits of Laptops
- Portability
- Ability to work away from your primary office in a temporary (e.g., traveling) or more comfortable (e.g., home, couch) location
Potential Pain Sites
- Neck
- Shoulders
- Back
- Elbows
- Wrist
- Hands
Potential Problems
- Eye Strain
- Headaches
- Numbness/Tingling
- Pain/Aching/Muscular Fatigue
Laptop Design
- The keyboard and screen are attached in one unit; they are unable to be adjusted independently causing ergonomic compromise on either the neck or the arm positioning and comfort
- The keys are smaller than the traditional keyboards causing increased hand and finger strain
- Screens are typically smaller than standard causing potential eye strain
- Laptops are often used in cramped spaces causing poor posture
- It is harder to adjust the screen for glare
- Portable equipment is heavy to carry
Solutions
- Be aware of posture
- Take frequent breaks, every 20-30 minutes if possible
- Change posture often
- Switch laptop position from the lap to the table every 30 minutes. Putting the laptop in your lap will relax your shoulders. Putting it on the table will relax the neck and reduce eyestrain.
- Limit peripherals you carry to the bare essentials to reduce the weight you carry
- Use a carrier with padded straps and frequently change shoulders the bag is carried on; better still, use a carrier with wheels
- Follow standard ergonomic positioning for a keyboard as closely as possible
Keep the wrists neutral
Keep elbows open to 90 degrees or slightly greater
The ears, shoulders and elbows should be in alignment
Shoulders should be relaxed. Do not round shoulders forward.
Head and neck should be relaxed. Do not let head drop forward out of alignment with shoulders
- Use a light and relaxed touch while typing
- Movements should come from the larger shoulder muscles. Do not isolate the smaller wrist and hand muscles while typing by resting the wrists down while typing
- Frequently clean the screen using the appropriate antistatic cleaners
- Rest the eyes; frequently look away from the screen and look at an object far in the distance
If you use the laptop as your primary computer, it is especially important to be aware of your positioning when using your laptop. When you are in your office or primary work environment, elevate the laptop using monitor risers so that the screen in an optimal position and you do not need to bend your neck when looking at the screen; then, connect a separate keyboard and mouse at elbow level to position the arms appropriately.
When sitting in a chair without elbow supports or a couch, use pillows to support the arms whenever possible. Keep the same general ergonomic positioning guidelines in mind even if you are in a relaxed work environment.
Beneficial Exercises
Thumb and finger flexor stretches
Isometric Thumb and finger extension exercises
Pronator stretches (palm-up position)
Isometric supinator exercise (palm-down position)
Forearm stretches
Triceps and biceps stretches
Shoulder stretches
Neck stretches
Back stretches
Recommend 15-20 minutes of daily cardio activity
Recommend general core strengthening
Ergonomics
