Maintaining A Good Laptop Posture for Productivity and Ergonomics
Do you worry that your laptop posture is ruining your back? Laptop posture is one of the biggest dangers in the workplace, users think that using laptops for a short time is ok, inevitably these sessions become longer. Poor laptop posture can be very damaging, and the effects can be seen immediately through muscle and joint pain and fatigue, as well as over time, through nerve injuries and high blood pressure. Although it is difficult to achieve ideal posture when using a laptop, optimal laptop posture is achieved when it is placed on a desk with the keyboard at the height that allows the arms to be relaxed and vertical (with forearms supported and resting on armrests).
The problem with laptops is that they’re designed with portability in mind rather than what’s good for your back, neck, and wrists.
Basically, if the screen is at the right height then the keyboard is too high, and if the keyboard is in the right position, then the screen is too close and too low. Also, laptop touch pads and trackballs are never good for your hands or wrists.
However, there are several things you can do to improve your laptop setup:
- Don’t slouch. Despite the name “laptop”, you want to avoid propping your laptop on top of your lap as this requires you to slouch down to see the screen. If you have to work on your lap, such as while you’re on the train, at least put the laptop on top of your computer bag or briefcase so you can raise it up slightly.
- Place the screen at eye level. Ideally, set your laptop height and screen angle so you can easily view the screen without bending or rotating your neck, and put it about an arm’s length in front of you. To do this, you will usually need to elevate the laptop a few inches above your desk, which you can do by placing it on a stable support surface such as a laptop stand or a thick book. Read more here.
We are all spending more and more hours at work, sitting at our desks and using our laptops for up to 10 hours each day. Therefore, it is enormously important to set up your workstation in the correct way in order to keep you comfortable, free of any back pains or injury and ready to work as hard as you can all day long.
If you work a desk job, you probably spend more time at your desk than you do at anything else in your life.
And yet, that time is often spent sitting in a chair that’s too low, with a desk that’s too high, and our necks bent down looking at a screen at an angle that makes us feel like Quasimodo.
That can result in all sorts of nasty stuff, like eyestrain, shoulder pain, back pain, arm pain, wrist pain, and neck pain.
Desk jobs might not seem physically taxing, but they can certainly cause us some physical problems. If you’re going to level up your office life, it’s time to do a desk audit.
So let’s start with setting your desk chair at the proper height so you can type without scrunching your shoulders up. I swear, 90% of desk/chair combos, in offices or in coffee shops have this ratio wrong.
You want to sit in a chair at a height where you can sit with your shoulders relaxed and pulled back, you’re sitting up tall, and your forearms are parallel to the ground or or lower, meaning you don’t need to reach up to your keyboard, nor shrug your shoulders. More to read here.
Good laptop posture is important to prevent neck and shoulder pain. You could avoid a lot of health problems by maintaining good posture in front of the laptop or computer screen.Be aware not to keep the laptop on your knees to prevent heat effects on fertility in both men and women.
The best position for using your laptop can be seen at the top right. You need to lie in bed with a pillow or something to support your neck and head and then raise your knees to about the same height as your head. The position looks very similar to the third one that is shown (second one down on left hand side). The key difference is the location of the laptop.
Sitting the laptop on your waist appears to put pressure on your wrist. It also places pressure on your neck as you need to lower your eyes to view the laptop. The optimal position addresses this issue by positioning the laptop on your legs instead. This places the laptop screen at eye level, which stops you from having to look down.
Health is not something any of us can take lightly. There is no doubt that working on a computer all day can place strain on many parts of your body, so we should all be conscious of the way we work. See more.
Set Up a Workflow for Your Desk That Makes You Comfortable and Has a Good Laptop Posture.
Your workspace should be specific to you. It’s where you do your life’s work (or at least the work that helps pay the bills). It should support both your well-being and how you work best. The tips above will hopefully help you optimize your desk setup so you have the best work days ever–and also have the energy to have a life after work too.
Strengthen Your Core to Relieve Lumbar Lordosis