Ergonomics - the problem with laptops
Laptops are great, but they encourage poor posture which can lead to back, neck and wrist strain.
The problem of course, is that the screen and keyboard are attached together. This is handy on the train, but it means that using a laptop is a tradeoff between poor neck/head posture and poor hand/wrist posture; either the keyboard is too high or the screen is too low.
Additionally, laptop keyboards are generally too small for comfortable use.
This is all fine for occasional use, but if your laptop is your main pc, you should have the top of the screen just below eye level and the keyboard just below elbow height. Also the screen and keyboard need to be independent, so each can be put at a comfortable distance.
One option is to use a separate screen (plus keyboard and mouse). However if your laptop has a decent screen (as most now do), a more efficient solution is a laptop stand. The stand elevates the laptop to the correct screen position and you use a separate keyboard and mouse.
Some awkward positions you might get into with a laptop:
Image: Griffin, Timothy, "The Adaptive Laptop". October, 2001. Timothy Griffin, Industrial Design Program, The University of Calgary. http://tim.griffins.ca/writings/
- The laptop is too high and distant. Your arms are raised and outstretched, resulting in unnecessary fatigue in your shoulders, neck, back, forearms and hands.
- On your lap. Facilitates good arm position, but your head is dropped, causing muscle tension in your back, neck, shoulders and chest.
- The laptop is on a typical desk which is too low and close for comfortable viewing, and too high for upper body comfort. Your hands are higher than your elbows, your wrists are resting on the edge of the desk, and your lower back is not supported. This position increases the risk of injury to your neck, back, elbows, and wrists.
A few earnest tips on good laptop ergonomics (with and without a laptop stand)
- Use an external mouse and keyboard wherever possible.
- Keep the mouse and keyboard at the edge of your desk.
- Adjust your chair so your desk is just a little below your sitting elbow height.
- Raise the laptop so the top of the screen is just below your eye level. Use a laptop stand, stack of books, or similar.
- Sit back in your chair and keep your head directly over your shoulders.
- Don't lean on your desk while typing and keep your elbows in line with your shoulders, hanging loosely at your sides.
- When using the laptop keyboard, try not to drop your wrists onto the "wristrest". Instead, move your hands freely across the keyboard and keep your hands in line with your elbows.
- Try to look relaxed.
Useful Web Resources on PC and Office Ergonomics:
- Office Ergonomics - know the basic tips about office ergonomics, workstation ergonomics, ergonomic PC, laptop ergonomics, ergonomic chair.