Ergonomic Tips for Laptop Set-up
Have you had neck pain or wrist pain after a day spent working from your laptop? Here are some tips to help you set up properly at home from one of our in house ergonomic physiotherapist Michelle Hua.
Raise your laptop screen to the correct working height
Your laptop should not be used on your lap! The ideal laptop screen height will allow
you to view the screen without bending your neck down. Use a laptop stand to
elevate the screen so that your eyes hit the top third region when you look straight
ahead.
Use an external keyboard and mouse
Once you have raised your laptop screen, you will need to use a separate keyboard
and mouse. This will allow you to maintain appropriate positioning of your upper
limbs. Your elbows should be at a 100-degree angle with your forearms resting
firmly on the desk surface.
Consider screen size
The laptop screen should be large enough to accommodate all your tasks. A small
screen could result in straining of the eyes. If you find that you are leaning forward
to read small text, it might to time to update the size of your laptop. However, if this
is not possible, you can increase the font size.
Sit at a desk
Ideally you should be set up at a desk or table. Sitting on your couch or using your
coffee table as a desk will only result in forward hunched posture, which can lead to
neck and back pain.
Use an ergonomic chair
Sitting is a supportive office chair is paramount to ensure you are working safely and
ergonomically. The chair should have a high backrest with lumbar support. There
should also be a seat height and backrest angle adjustment. Remember to sit right
back into the backrest and position the chair close to the front of the desk to
maintain adequate back support.
Take regular breaks
It is recommended that you get up from your desk to go for a short walking break
every 30-60 minutes. This will offload any building muscle tension and prevent
postural fatigue.
Set a timer if you need to!
Do you need more information on workplace ergonomics and how it can help relieve your pain?