Using Laptops Can Be a Risky Business

Ok, crazy thought here, but … Did you ever think that laptops, on their own, are actually meant to be used “in your lap” in a reclined position.

For Occasional Users – If you can, you should recline to use a laptop in your lap. If this isn’t possible, you are better off sacrificing your neck posture, rather than your wrist and arm posture and keep the laptop low, bending your neck forward to use it occasionally. It is always best if you can:
• Recline in a chair or a bed, bring your knees up high (as in the picture below but could be used simply with a pillow beneath your knees) and place the laptop in your lap on a pillow or books or a stand (like the one shown in picture below)
• Push the screen back to maintain a good viewing angle (you may find that your screen to keyboard angle is up to 135 degrees), and
• Keep the keyboard at elbow level and keep a straight wrist angle.

For Full-Time Users – If you use your laptop at work as your main computer, you should have an external keyboard and mouse. Don’t sacrifice the comfort of any part of your body. Instead, maintain a supported upright posture that is as neutral as possible. It is best if you can:
• Position the laptop on your desk or work surface at the proper height in front of you so that you can see the screen without bending your neck forward. You will likely need to raise it on a stable surface (see Product information on laptop risers below).
• The top of the screen should be level with your seated eye height (unless bifocal lenses are worn).
• If your screen is too small to see comfortably, consider getting a larger monitor screen to use instead.

Attach an external keyboard and mouse to the laptop (see picture below) and position these so they fall just below your fingers when you are sitting properly and your elbows are bent at 90-degrees. (Depending on the height of the desk you are using, you may need to consider a footrest to support you in a raised position or a keyboard tray to lower the keyboard and mouse).

If you have to travel with your laptop, consider using a small or folding keyboard
If you are a person who takes their laptop to different sites, having an external keyboard that can fold-up and travel with your laptop as well as an external mouse can be of great benefit in helping you maintain neutral arm and wrist positioning. You can get several small thin keyboards, such as the Evoluent keyboard, which is small and very thin and can fit into your briefcase.   There is also a folding keyboard by Matias.

Transporting your Laptop 
Do you have to carry your laptop between work and home, work and client’s offices?  This can hurt you if you don’t have the right bag.  Remember, you are carrying a 3-7 lb laptop plus you may have several extras including an extra battery, a power adapter, a cell phone and possibly other gear, such as an external mouse and possibly files. With close to 10 lbs on your shoulder, you may find yourself tired and sore after carrying your laptop for a considerable distance. What’s more, improper posture can lead to various injuries.

When looking for an ergonomic laptop case, backpacks are a better choice than shoulder bags because they can distribute the weight evenly on both shoulders (if worn properly), reducing the risk of shoulder pain. Some backpacks will also have waist straps so part of the weight can be transferred to your hips. If you choose to use a backpack laptop bag be sure to look for one with wide, padded shoulder straps and a padded back for extra comfort.

If you tend to carry a lot of gear with you or do a lot of traveling with your laptop, you would be wise to use a rolling laptop case with smooth rolling wheels for easier transport. When choosing a rolling laptop bag be sure the mono telescopic handle is long enough for you so that you do not have to bend over to reach it and pull it as you walk.