Laptop ergonomic information
If you are using your laptop for short periods i.e. less than 1 hour in one sitting or less than 2 hours each day then you do not necessarilyrequire a docking station i.e. separate keyboard and mouse and screen raise. If you do use a laptop for more than this then you will need to apply optimal computer workstation set up.
Key points when using a laptop computer;
1.If you are using it in your office, make sure to set up on your desk and use the ergonomic chair provided, appropriately adjusted for your needs. If using at home, try to ensure that you sit at a dining or kitchen table. Select a chair with a back to it. You may find using a small cushion helps to further support your low back (make sure you maintain the arch of your low back and avoid slumpingforwards). It is important that you rest against the back of the chair. Yourfeet should be flaton the floor.
2.Because the screen is attached to the keyboard it can be challenging toachieve a comfortable neck and forearm position. You may find it more comfortable to push the laptop back from the edge of the table slightly. This means that there is room to rest the forearms on the table and you may also keep a more neutral head/neckposition i.e. a gentle arch in the neck. Ideally your forearms should be parallel to the desk to ensure that you can work with your wristsin a neutral position. You should also ensure that you are sitting square on to the computer and not twisted to one side.
3.Even if you achieve a comfortable positionregular pause breaks are important. This is due to fatigue, particularly in the shoulder and forearm muscles and the inevitable need to move and change position. A guide is to have a break from using the laptop every 45-60 minutes. A pause can also involve a change of activity or gentle pause exercises.
• Pause exercises:-Walk (for the spine)
-Shoulder rollsbackwards
-Hands overhead/behind back
-Forearm stretches
All 5-10 repetitions
• Also remember to look away from the screen every 30 minutes and focus on something far away to relax the eye muscles.
Avoid using your laptop sitting on the sofa or the bed.
There is equipment that can be used for those travelling and using their laptop away from the office/home. If your laptop has been provided by the University, please contact Occupational Health for advice on what equipment may be beneficial.
Figure 1: Example of optimal laptop set up without a docking station
N.B. If you do not feel that you are able to achieve the positions described above or you experience discomfort when using your University provided laptop then you should seek advice from Occupational Health. If you are using your own laptop instead of University provided equipment and are experiencing problems, we could advise that you re-consider its usage and resume using the equipment provided by the University. It will probably be easier to attain an ergonomically safe position doing this and your problems should resolve.
United Health
Physiotherapy, Occupational Health and Ergonomics