The convenience of the portable, lightweight laptop has allowed us to keep in touch and work from home, office, and school. Upgrades in technology have made laptops powerful enough to be used as an everyday computer.
Unfortunately the compact design brings along some ergonomic issues due to the joined keyboard and monitor. Just as there are guidelines for a good ergonomic workstation there are recommendations for safe and healthy use of laptops.
The laptop clamshell design places undue stress on the eyes and neck and the keyboard places the whole arm and hand in awkward positions, as well as the trunk. Either the screen will be at a comfortable height and distance or the keyboard, typically not both.
You might consider an external monitor, external keyboard (preferably one with a negative tilt keyboard tray for correct wrist positioning), both, or use of a docking station. Since the monitor is the most expensive part of the device, it’s best to place the monitor and elevate it so that your eyes are at screen level, using common objects (books or reams of paper) or a laptop stand. In a hotel consider using pillows or adjusting the chair to bring yourself up or down to the correct height when placing the computer on the desk, table, or counter.
On an airplane consider a window seat where you have control over the window shade so you can reduce direct glare on the screen. You can rest the computer on your lap, keeping your hips and knees level or the tray table, using magazines to raise the height. Rest your arms on the armrests, trying to keep your elbows at a 90 degree angle. If doing mostly reading, raise the device; if typing, work on good arm support. You can also sit on blankets to adjust your body height to the screen.
You can overcome the confines of the built in keyboard with a flexible keyboard or mouse. You can try these out in the store for comfort and fit of your hand grip. These roll up or store easily in a carrying case. Be sure the case has a handle and wheels or use a padded shoulder strap if using a messenger bag style. If this is not available switch hands or shoulders frequently. For presentations, consider using portable media storage (memory stick, flash drive, etc).
Consider the total weight of a cooling pad and the laptop when purchasing a carrying case. Pace yourself and take frequent rest breaks, stretching while up and away from the laptop. Small aches and pains are warning signs and are cumulative so make adjustments to your positioning and posture.
Betsy Holmer
Provena Saint Joseph Hospital
Physical Therapist
