Ergonomic Set Up Posture Tips for Laptop user

In this day and age many people use their laptop as their primary computer, so it’s important to have it setup correctly in order to avoid back pain, neck pain, and other musculoskeletal injuries or strains. The problem is that laptop computers are designed with portability in mind rather than sound ergonomic principles. Basically, if the screen is at the right height then keyboard is too high, and if the keyboard is in the right position, then the screen is too close and too low. And laptop touchpads and trackballs are never very user friendly causing excessive motions and error rates. Given these challenges, here are laptop accessories and several simple ergonomics and posture tips to optimize your laptop set up:

Use a large screen: Use a laptop with the largest screen possible for your needs to avoid the stressful posture that results from straining to see the text on a small screen. Many laptops offer large screens (15" plus), but these can be difficult to use while on the go. There are a number of smaller notebook and ultra-portable laptops on the market, and while a smaller screen (12.1") can be useful in mobile settings, make sure that you’re able to read the screen characters and easily use the keyboard (the smaller the laptop, the smaller the keyboard). If you find yourself straining to see your screen, increase the font size.

Use a Laptop Holder: Place the screen at eye level. Ideally, set your laptop height and screen angle so you can easily view the screen without bending or rotating your neck, and put it about an arm’s length in front of you. To do this, you will usually need to elevate the laptop a few inches above your desk, which you can do by placing it on a stable support surface such as a laptop holder.

Use a separate keyboard: When using the laptop for extended periods, use an external, full-sized keyboard with your laptop and position it at a height that allows your shoulders and arms to be in a relaxed position, with your elbows at a 90° angle when typing. Ideally, place the separate keyboard on a keyboard tray beneath your desk surface to help ensure that your wrists stay in a neutral (flat) position.

Use a separate mouse: Be kind to your wrists by using an independent mouse rather than the mouse that’s incorporated into your laptop keyboard. Ideally, place the mouse on an adjustable-position mouse platform so you can keep it near your body and keep your wrist flat while using it.

Recline slightly: This will allow you to position the laptop keyboard and mouse with the least strain on your neck. Angle the screen slightly upward so that you can view the screen without having to bend your neck too far down.

Make your chair work for you;The type of office chair you use is critical. Basically, any office chair that is fully adjustable and has lumbar support will work, but you need to be sure to set it up correctly. Make sure you have proper lumbar support and that you do not slouch.

Take breaks: Take brief breaks every half hour, at the very least taking your eyes off the screen and letting them rest on something in the distance, and doing some simple stretches while at your desk, such as stretching your neck, shoulders, arms and legs. Every one or two hours, leave your desk to walk around to get your blood flowing and move your muscles.

Travel light: Be careful when carrying your laptop around. Carry your bag across your lower back in a messenger bag style, or use a backpack with dual padded shoulder straps (and avoid draping the bag over just one shoulder). If your laptop and components weigh more than 10 lbs, a roll-along carrier is the best choice.

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Ergonomic Computer Set Up Tips

Tips for setting up your ergonomic workstation:

Correct placement of you monitor and keyboard can reduce eye, arm, back, shoulder and neck fatigue. Improper posture caused by an inadequate chair or a chair that is improperly adjusted along with awkward hand and keyboard positions can result in early day fatigue. Long periods of repetitive work can lead to hand, neck, and back pain and ultimately injury. Ergonomics is the applied science focused on human use. Ergonomics provides an array of information critical to the design and proper use of office equipment, furniture and computer accessories.

Chair Position:Adjust the height of your chair so your upper thighs are parallel to the floor. Adjust the back support so your back is firmly supported and angled slightly backward while your feet are fully supported on the floor or a footrest. ErgoRehab, Inc will be offering a selection on Ergonomic office chairs shortly.

Keyboard Position: The height for your keyboard and mouse, should be set so your hands, wrists and forearms are in a straight line and are level with your elbows when your arms are comfortably at your sides. Some ergonomic experts suggest a negative tils it best, this means to position your keyboard so that there is about a 1 to 2 inch decline, where the front of your keyboard is higher than the back of your keyboard, another reason why using adjustable keyboard trays are so important. Your shoulders should be relaxed, your elbows should be near your body and with a 90 degree angle between your shoulders and handes.

Computer Mouse: Your mouse should fit your hand, see our computer mouse sizing chart to ensure the proper fit. Lastly, support the palms and wrists while typing, but avoid too much direct contact on the wrists.

Monitor Position:The top of the monitor screen should be even with your forehead and directly in front of you. Your head weighs about 9 pounds, or the weight of a bowling ball. So it is essential to make sure you are not looking up or down at your computer monitor. A monitor arm provides an effective solution to ensure proper posture. A good rule of thumb is an arms length distance. Your eyes should look slightly dowward, approximately 15º to 30º. If you use bifocals, lower the monitor below eye level and turn the screen upward, tilt the screen back 30º to 45º.

Use a Head Set:Never hold the phone between your head and shoulderm this puts excessive strain on your neck and shoulders. If you use the phone frequently, use a headset to reduce the strain on your neck.

Use a document holder:Use an adjustable document holder, preferably in-line with the computer, this will improve your sitting posture and reduce the tendency to look down or to the side to read a document while typing. The document holder will also reduce eye strain.

Use a forearm rest:A forearm rest can reduce the load on your shoulders by supporting your forearms (not your wrists or elbows) when using the computer. ErgoRehab will be adding ergonomic office chairs with arm rests shortly.

Take a 3-minute break every 30 minutes:During your break, breathe deeply from your abdomen. Relax your arms in your lap, and then stand up and stretch your neck and shoulders.

Remember that even thought computer accessories improve your posturing, even if your workstation is set up properly, you can still experience muscle fatigue from being in the same position too long. Muscles are meant for movement not to hold static positions. It is important to periodically adjust your chair, stretch your muscles, rest your eyes, drink plenty of water and change positions to help avoid fatigue. Be sure to stand and stretch your back, neck, legs and arms periodically.

For more posture tips.