Ergonomics - the problem with laptops
It’s no wonder laptops are now more popular than desktops-they’re just so liberating. But anyone who loves her laptop knows there can be agony in all that ecstasy: Using them regularly can make your neck throb, eyes ache, and shoulders cry uncle.

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 laptop stand elevates the laptop to the correct screen position and you use a separate keyboard and mouse.

 

Maintain proper posture by positioning your laptop computers ergonomically correct:

When using the laptop without peripherals, sit in a slightly reclined position and place your laptop on a positive tilt. This will position the keys as low as possible while keeping the screen at a reasonable height.

Use an external keyboard and mouse for extended work periods. Y-mouse adapters are available to expand ports if needed. Placing the external keyboard on an adjustable keyboard tray positioned at your correct typing height is very helpful.

Consider viewing distance and glare when working on notebook computers:

Select a laptop computer with a large screen.

Place the screen at a distance - increase font size for viewing if needed.

Position the top of the screen 2" - 3" below seated eye level. Tilt the screen upward for easier viewing.

Position screens of notebook computers to avoid glare from windows and overhead lights.

Use a special document holder or clipboard to prop up reference documents at an angle for easy viewing, ensuring the document holder's placement does not require you to turn your head excessively.

Think about computer ergonomics:

Follow the 20/20/20 rule: take a 20 second break every 20 minutes and look 20 feet away to rest your hands and eyes.

Perform some simple stretch exercises during these breaks from your notebook computer, including the following:

Spread your fingers of both hands apart while keeping your wrists straight. Hold for three seconds and complete five times.

Massage your fingers, wrists and forearms.

Lean forward and squeeze your should blades together bringing your elbows behind your back. Keep your shoulders lowered.

Turn your head gently to the left, center, and right, holding each position for three seconds.