Ergonomic Health Tips for Laptop Users

More and more people are relying on laptops to get their work done. Laptops allow us to improve our productivity by working on tasks just about anywhere; not just in the office or class. In fact, in 2005 laptop computers outsold desktop PCs for the first time in history. With prices of laptops continuing to drop and netbooks making portable computing even more accessible, more and more people are relying on laptops for their primary computer.

With this trend on the rise, there are some increasing health risks that affect the growing number of users. No, it's not catching a computer virus—it's more about how we position ourselves while we use our laptops. According to the 2007 Labor Force Survey, nearly half a million workers suffer from upper limb disorders. Staying in the wrong position for long periods of time over the course of months or years can do significant nerve and joint damage.

Below are some helpful tips for avoiding some painful ergonomic conditions that may arise from avid laptop use.


Use a Separate Keyboard & Mouse

For your eyes and your posture, it's ideal for your keyboard to be close to you and your screen to be at a distance. Unfortunately, those two devices are firmly connected to each other on a laptop.

So unless you're using our laptop on the go, use an external keyboard and mouse whenever possible. An external keyboard can be moved to whatever position is most comfortable and convenient for you. You can even use an ergonomic keyboard as an alternative. Using an external mouse also gives you more freedom to move about than awkward laptop touchpads or trackballs.

USB keyboards and mice are very affordable and Bluetooth keyboards and mice greatly help with mobility.


Use a Docking Station or Stand

As much as possible, resting your laptop on your lap. The heat that a laptop produces can do internal damage to your legs with long-term direct contact. Instead, set the laptop on a stable surface. Better still, use a docking station or laptop stand. They're specially designed to keep your laptop steady and most expand your laptop's functionality.


Get in Position



While typing, we tend to lean or hunch over to get your face closer to the screen. Your back should be straight with your head centered above your shoulders. The best place to position your keyboard is level with your elbows as your arms are positioned where they're most comfortable.

If necessary, place a pillow or cushion underneath your forearms for additional coziness. Contrary to popular belief, you shouldn't rely on resting your wrists on a wrist pad. Instead, keep your wrists straight with your arms and rest the ball of your hand on the pad.


Adjust Your Screen

The best viewing distance between you and your screen is between 18-30 inches. A good way to avoid eyestrain is to position your screen perpendicular to your line of sight. It's also helpful to lower the light level in the room, if possible, to reduce glare.

Clean off your LCD screen often, but be gentle since too much pressure can damage the displays pixels. And always use proper cleaning fluids.


Take Frequent Breaks

Of course...take a break; you've earned it! Every 30-60 minutes, take a quick breather from your work. Stretch your arms and legs to help with blood flow and maybe take a quick walk around the office. This may help refresh your mind as well as your body.

To help prevent carpel tunnel syndrome, try this easy exercise with every break:

1. Make gripping motions with your hands. Squeezing a tennis ball is a great help.


2. Extend your arms with your palms facing forward. This will stretch the tendons in your wrist.


3. With arms still extended, make fists while turning your hands downward.


4. Finish it off with a good few swirls of the wrist.

Carry On

How you carry your laptop also as important as how you use it. Try not to overload your laptop's travel bag with additional cargo. This will take extra weight off of your shoulder. To further improve comfort, use a travel bag that has a cushion on the shoulder strap. Switch shoulders periodically to balance out the burden on your shoulder muscles.

Backpacks that are designed for carrying laptops are great for not only distributing the laptop's weight on your back, but also as camouflage for potential thieves. Wheeled luggage carts are even better since they take the weight off your body entirely.


Make it a Habit

It's always best to get in some preventive medicine. If you wait for when you start feeling the pain, then it's too late—the damage is already done. Instead, start getting into these habits early. Your aching co-workers may notice your exercises and ask, "But you don't have any joint problems!" You can then tell them that's right...that's how you know it works!


For more information about laptop docking stations and other useful laptop accessories, please take a look at our online store. You can also contact us with any questions via email or by calling 1-877-456-7869.