How to use your laptop ergonomically

by Sarah (March 7, 2008)

Laptops, while super convenient, are less ergonomically designed than desktop computers, which can lead to repetitive stress injuries, as well as back, shoulder and neck pain, increased fatigue and headaches.

If you can, purchase specially designed laptop equipment and set up your main workstation for best ergonomic practices.

Tips for using a laptop ergonomically:

• Consider the task
  • If you’re going to be reading long documents, prioritize the position of the screen for maximum comfort. Set the computer at a height for reading with little bending at the neck, using a monitor pedestal or makeshift pedestal (such as thick books) to raise the computer if necessary.
  • If you’re going to be typing for a longer period, lower the computer so that the keyboard is at elbow level (always try to keep your elbows at 90° when typing
• Desk - Some computer desks are higher, with a lower keyboard tray set underneath for standard computer use. If you don’t have an external keyboard that you can attach, try using a binder to tilt the laptop towards you.
• Chair - Use a comfortable, adjustable office chair with lumbar support and sit in a slightly reclined position
• On the lap - Using your laptop on your lap is ideal for wrist position, but not for the neck. If possible, when not at your normal workstation, try to switch between your lap and a table every twenty minutes. Place a pillow under the laptop in order to raise the screen if possible.
• Touch - Try to use a light touch with both the keyboard and the mouse
• Mouse - Attach an independent mouse rather than using the trackpad or rollerball attached to your laptop. Learn to use secondary shortcut keys instead of moving back and forth between the keyboard and the mouse constantly.
• Breaks - At minimum, stand up to move around or stretch every couple of hours. In between, perform desk stretches.

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