The 9 Helpful Ergonomic Tips For Working On A Laptop
#1 Docking Station
- Consider setting up a laptop docking station including use of a commercial laptop riser or reams of paper/telephone books on a table/desktop to allow optimal monitor height for neutral neck positioning. Keep monitor viewing distance approx. 14-20” away.
#2 External Keyboard
- Attach an external keyboard and pointing/mousing device; wireless models with Bluetooth capability alleviate the need to wrestle with extra cords.
- Position keyboard and mousing device roughly at elbow height, with wrists in a fairly straight position with their use.
#4 Proper Seat
- Use a seating surface/chair that allows roughly 90° hip, knee and ankle bend and provides support for your back and feet. You may consider rolling a towel to support your low back curvature.
- Keep the monitor perpendicular to external lighting sources to minimize glare; use antistatic cleaning products to improve reading surface and minimize eyestrain.
#6 Document Holder
- Consider using an upright document holder if you find you are frequently typing from paper copies on your table top to decrease repetitive neck bending.
#7 Laptop Pillows
- Avoid setting the laptop on your lap on a soft surface ie. pillow as it may limit airflow causing the fan to shut down; use of a lap tray for brief use should allow the ability to keep your wrists fairly neutral when typing/mousing; keep your back supported and feet stabilized.
- Transport laptop in a lightweight backpack with thick shoulder straps, or a wheeled roller bag. Wear across your back or alternate shoulders if able. Consider carrying cords and extra supplies in a separate case, if needed.
- Take breaks regularly every 20-30 minutes to perform stretches and visual relief exercises (look at an object across the room and blink several times).
If you have any questions regarding the above listed information, feel free to contact OSI Physical Therapy at (651) 275-4706