WorkStreams Newsletter

LAPTOP ERGONOMICS

In recent times laptops have replaced desktop computers for the purpose of convenience and travel. However, as technology improves and laptops become smaller for 'convenience', the ergonomic risk factors are quite often overlooked. The following article will discuss various ergonomic risk factors involved with the use of laptops, and strategies for addressing such issues.

What are the ergonomic risk factors involved with using a laptop?

With standard desktop computers, the monitor is usually positioned around eye level and the keyboard at approximately the same level as your elbows.

Laptops however, have the monitor and keyboard attached together restricting the ability to adjust the parts independently. As a result, comfort is compromised.

For comfortable arm positioning, people generally place the laptop low, such as on a lap or on a desk. However, this then requires you to tilt your neck forward to view the screen. Raising the screen to an acceptable level however means that your hands are now reaching too high. Many laptops also feature keys that are smaller than those found on traditional keyboards - potentially causing hand and finger pain.

As the laptop screen is attached to the keyboard, it is more difficult to adjust for glare. It is difficult to reposition the screen slightly to eliminate glare because this also repositions the keyboard.

Overall, due to the above, posture is compromised causing the possible development of symptoms and related injuries as a result of poor ergonomics.

How can you reduce the chances of symptoms and injuries occurring when utilising a laptop?

Keyboard

The laptop keyboard should be set up similar to a regular keyboard. Elbows should be flexed at approximately 90 degrees, wrists in a neutral position and upper arms relaxed vertical by the side. If you have the option to plug in your regular keyboard to your laptop, do so. If not, avoid resting on the wrist rest areas while typing. In addition, whole hand and arm movements are preferable to navigate around the keys.

As the keys on laptops require a lighter touch, avoid applying heavy pressure whilst typing.

If your laptop has a glide point that is difficult to move, use an external mouse, and / or try using key commands instead.

Chair

A chair that does not have armrests is the most preferable option as it allows you room to move your arms.

Monitor

Take caution bending your head and neck forward when looking down at the monitor. In order to keep your head and neck centred and balanced over your spine, attempt to tuck your chin in to look down at the monitor.

Pacing/Rest Breaks

Due to the aforementioned risk factors, it is important to take frequent breaks. Stand up and stretch. If you feel any strains or pains, stop what you are doing and try positioning the laptop differently.

If you are using the laptop whilst it is positioned on your lap, consider altering its position occasionally. For example, leave it on your lap for 30 minutes to promote ideal wrist posture, and then switch it to a table to improve your neck's position. While the notebook is on your lap, consider using a footrest to support your feet and to help raise the screen height. Or, raise the laptop off your lap with a pillow or cushion.

As laptops will continue to be used due to their perceived convenience, it is important to consider the abovementioned ergonomic risk factors. Laptops should be treated with the same ergonomic principles, as far as is possible, as desktop computers. Ensuring that adequate rest breaks are taken whilst using laptops will help reduce the risk of painful symptoms developing.

WorkStreams' team of qualified Occupational Therapists have the expertise to conduct ergonomic assessments of workstations and make recommendations for modifications to an individual's workstation environment. Furthermore they can provide training for both employees and employers in relation to the appropriate set-up of workstations, to further assist with the prevention of work-related injuries.

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