Many posture apps are available for Mac and PC that can perform various functions, including: Turn technology in your favor by using your laptop to monitor your posture and give you helpful reminders. If your laptop and accessories feel too heavy, a roll-along carrier may be the best choice. You may also want to use a backpack with dual-padded shoulder straps to avoid draping the bag over just one shoulder. If you typically lug your laptop between work and home, purchase a duplicate power cord and other laptop accessories-that way you can leave them in each place instead of carrying the extra load back and forth. See Workplace Ergonomics and Neck Pain 9. Desktop converters enable you to keep your desk and temporarily convert it to a standup desk. You will need a separate keyboard and mouse and a multilevel setup to do this without straining your neck. Stand upįor people who spend long hours working on laptops, try to spend an hour or two each day using your laptop while standing rather than sitting in a chair. Watch 4 Easy Stretches for Neck and Shoulder Pain Video 8. Humans are mobile beings and not meant to sit still all day. If it is not possible to walk, at least stand, stretch and move. Every hour, leave your desk to walk around to get your blood flowing and muscles loose. You can do simple stretches at your desk, such as stretching your neck, shoulders, arms, and legs. Get your eyes off the screen and let them rest on something in the distance. Set a reminder on your phone to take a brief break every half hour or so. See Choosing the Right Ergonomic Office Chair 7. As for your neck and head position, your ears should always be above your shoulders, not in front. Remember to sit all the way back in the chair so when you rest against it, the lumbar support is helping to maintain the natural curve in your lower back. If your chair does not have adequate support, you may need a lumbar roll. Any office chair that is fully adjustable and has lumbar support may work, but you need to be sure to set it up correctly. The type of chair you sit in while using your laptop is critical. Watch Video: 5 Overlooked Tips to Protect Your Lower Back 6. This can help you maintain a neutral lumbar spine and reduce strain on your lower back. If your hips are too high or your feet don’t reach the floor, use a step or block to support the bottom of your feet. Your feet should be flat on the floor, and your knees should be at an even height with your hips. If you have to raise your chair to position your arms and wrists comfortably, check to see how your legs are angled. If you find yourself hunching forward to read from your screen, you can also increase the font size. A smaller screen may cause you to strain to see text and objects.
OPTIMAL LAYOUT HEIGHT FOR SITTING PORTABLE
While laptops are designed to be portable and easy-to-use, be sure that your laptop’s screen is big enough for your needs. This posture helps keep you from rounding your shoulders and pulling your neck muscles. Your elbows should be at a 90-degree angle, tucked close to your body, and your wrists should be in a neutral position when typing. When you work on a laptop for an extended period of time, it is recommended to do one of two things: 1) Use an external keyboard and mouse and properly position your laptop screen at eye level or 2) Use an external monitor at eye level and position your laptop keyboard at a height that allows your shoulders and arms to relax. Use a separate keyboard and mouse or invest in a separate screen/monitor
See Office Chair, Posture, and Driving Ergonomics 3. Your eyes should naturally hit the top third of your screen when you look straight ahead. Elevate the laptop a few inches above your desk, placing it on a stable support surface, such as a laptop stand or a stack of thick books. The ideal laptop height and angle lets you view the screen easily without bending or rotating your neck.
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