The Modern Guide to Laptop Ergonomics

April 20, 2021

Laptop ergonomics hasn’t changed much since the advent of the first laptop in 1981, We’re still looking at basically the same form factor that is a screen attached to a keyboard. Best practices for ergonomic laptop use that were relevant 20 years ago still very much hold true today.

A lot of the more exciting developments in laptop ergonomics these days are found in laptop peripherals and passages inside research papers.

In this modern guide to laptop ergonomics, we take into account the latest research and technologies to provide an updated checklist of how to work best on your laptop without ruining your body.

Good Laptop Ergonomics at a Glance

The aim of an ergonomic laptop setup is to enable your body to work in a neutral position. There is where there is minimal stress on your muscles, nerves and bones as you operate the laptop. Prolonged deviation from the body’s neutral position, such as flexing your back, extending your wrists or slumping your shoulders overloads the musculoskeletal system, resulting in debilitating RSI injuries over time.

Ergonomic Checklist for Frequent Laptop Use

Use a laptop stand to elevate the screen to eye level.
Connect an external keyboard to help maintain neutral wrists when typing.
Strive for a neutral neck where it’s vertical, with the ears aligned with the shoulders.
Sit up straight or at a reclined angle, supported by the backrest.
Open your chest and maintain the natural curve in your lower back. This reduces spinal pressure.
Adjust the armrests and seat height to create a 90°- 100° open elbow angle.
Both feet should be flat on the ground and not crossed.
Stretch or take a quick walk every 30 minutes.

Ergonomic Checklist for Casual Laptop Use

Avoid placing your laptop on your bare thighs at all costs. This places your upper body in the worst posture possible to view the screen or type (neck flexion, rounded back, and chest compression)
Cushion and elevate the laptop over your thighs with a laptop tray or wedge shaped binder.
If possible, look for an elevated surface to place your laptop on instead, such as a coffee table. Kneel or squat with a straight back to work on the laptop.
When working outside, reduce glare and blue light exposure with an anti-glare filter and blue light blocking glasses, respectively.

Source: https://ergonomictrends.com/laptop-ergonomics-guide/