Laptops are an essential part of daily life these days, however they can also be a source of neck pain, back pain, and hand strain. The very aspects of the laptop that make them so useful—its small size and compact keyboard and screen all in one—are what also make it so difficult to use without putting strain on our bodies. If we move the laptop high enough to see it without having to scrunch down, the keyboard will be too high for our hands to use well. If the keyboard is at a good height, the screen will be so low we might find ourselves bending over and scrunching down to get a good look at it.
There are several things you can do to make a laptop work while still saving your body in the process.
- Sit up with your spine straight and head balanced. Then look out at the horizon. Move your eyes down to meet the screen, not your neck. Tilt the screen of the laptop until you can see it well without having to bend your neck or hunch your shoulders in order to see it.
- Move the laptop far enough away from your body so that your arms aren’t pulling backward in order to use the keyboard. Be sure your arms are able to hang freely from the shoulders without tension.
- Use a book to raise the laptop a little closer to eye level. (Put it under the back half of the computer to raise it at a slight angle.)
- Place the laptop on enough books to raise the screen up to eye level. Then attach an external keyboard and place it at a height which will allow your arms to remain parallel with the floor as you work.
- If you wear glasses, be sure that you adjust them to fit you, not the other way around. Sometimes we can create neck pain by adjusting our necks so we can see through our glasses rather than adjusting our glasses so they are where they need to be for us to see the screen.
- If you find that sitting causes pain, you may want to try standing as you work. A kitchen countertop may be just the right height. Keep your weight evenly distributed on both feet to avoid strain on your back.
Work is so much easier if we’re comfortable while we’re doing it! We’d love to hear from you. Let us know which tips have been the most helpful!
*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional. Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.