Ergonomics for Laptop Computers

Using a laptop comfortably can be difficult. When the screen is at a good height, the keyboard isn't, and vice versa. Here are some suggestions to help make your laptop computer more comfortable to use.

Consider portability needs.

Select lightweight models if using at multiple sites.

Use docking stations if you frequently work between two offices.

Transport your laptop using a backpack with wide, padded shoulder straps or a wheeled case.

Position your laptop to maintain proper posture.

When using the laptop without peripherals, sit in a slightly reclined position and place your laptop on a positive tilt (back higher than the front). This will position the keys as low as possible while keeping the screen at maximum height.

Use an external keyboard and mouse for extended work periods. Y-Mouse Adapters are available to expand ports if needed.

What are your visual needs when using a laptop?

Select a laptop with a large screen.

Place the screen as far away as possible. 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 your screen to avoid glare from windows and overhead lights.

Use laptop document holders or clipboards to prop up reference documents at an angle.

Using laptops on airplanes.

Try to sit in bulkhead or emergency-row exit seats. Consider lowering the window shade and adjusting the overhead light to reduce glare.

If possible, remove or raise the seat armrest and place pillows under your arms for support.

If you cannot move the armrests, elevate your laptop on a pillow on your lap. Try to keep your laptop at the same level as the armrest for arm support.

Use good work break habits.

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. Stretch during these breaks. Here are some quick stretches.

- While taking a break, spread the fingers of both hands apart while keeping your wrists straight. Hold for three seconds and repeat five times.

- Massage your fingers, wrists and forearms.

- Lean forward and squeeze your shoulder blades together bringing your elbows behind your back.

- Tilt your head to the right and left sides to try to take your ear to your shoulder while keeping your shoulders lowered.

- Turn your head and look over both shoulders to stretch your neck.