“It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi
Laptop sales are at all time high, but in the same time the design of the laptop brings completely new set of ergonomic issues for laptop users. The keyboard and the monitor of the laptops are connected in a very stylish way; it is really impossible to adjust the keyboard and screen height independently of each other. If there could be anyway to adjust the screen up and pull the keyboard out, laptop user would have more relaxed shoulders and more breathing room.
The shoulders, neck, arms, hands and wrist must be in a comfortable position when viewing the screen and when typing. The circulatory system would do the job much more effectively and would be a first step to solving many of the laptop ergonomic challenges.
For example: When you have your laptop on the lap, the neck is bent down to see the screen. In this position the neck is out of it’s natural curve and actually stretches the muscles of the neck the opposite way creating a tension, which can develop into constant pain if not checked early on. The pain may continue on into the shoulder and into the back.
If the laptop is small, then the keyboard is small, right, causing the keys to be closer together and this creates “shoulder scrunch” with tense muscles and reduced circulation. Using the mouse pad in the middle of the small keyboard also scrunches the body.
What you should know about the body, is that it needs extra oxygen when you work at your computer. Just when the body requires it the most, is when it receives less. So, having the right approach to the problem can bring a more comfortable work place and a more relaxed body. Here are some tips to make your work at your laptop more comfortable in the office, at home and on the road:
1.Get an external keyboard.
Connect a full size keyboard and place at a height for your shoulders to be comfortable. Many laptop users are used to work with tensed shoulders, they don’t know how it feels like for their shoulders to be relaxed.
You should check if your table height needs to be adjusted correctly for your body or you may consider the purchase of an adjustable keyboard tray that is installed under your desk.
Exercise: To relax your shoulders, drop your arms down by your side and let your shoulders relax. For deeper relaxation, take a deep breath as you raise them up and then let them drop slowly as you exhale. Now bend your elbows keeping them close to your body. If your elbows are lower than then tops of the keys the keyboard is too high. When positioning your keyboard, be sure your elbows are 1-2” above the top of the keys on your keyboard.
2. Use an external mouse.
Try to use a mouse that lets you work in a handshake position, this will allow you to keep your shoulders open and relaxed. Have your mouse in your luggage, or in your laptop bag every time you leave your office or home. Believe it or not working with a mouse every time you use a laptop makes you shoulders feel more relaxed and comfortable.
3. Use a docking station and full size monitor.
In the office, use a docking station to easily move from portable to desktop use. Your laptop then can just be the CPU.
Many of the docking stations are high off the desk so do not place the monitor on top of the docking station otherwise the head and neck will bend back to view the screen causing neck and shoulder tension.
Move the docking station to the side and place the monitor directly in front of you. Now you can adjust the monitor, keyboard and mouse to the correct height for your body. This will reduce stress on the body by placing the wrists, neck and shoulder in a more neutral position.
4. Place your laptop on a laptop desk.
If you travel a lot, try a laptop desk that can be utilized in the lap for more comfort in airports, hotel room and client’s and branch offices.
These desks can both be angled on the desk to firmly hold the laptop and position the screen at a more comfortable height for the eyes, neck and shoulders. Then a regular size keyboard can be used to keep the arms, wrists and hands comfortable too.
5. Take resting sessions when you work.
If you are a long hours laptop user, it’s recommended to rest every 60 minutes for 5-6 minutes. Resting is very important while working at a laptop due to the extra strains on the body. Rest at least every half an hour for 5-6 minutes. It is best to get up from your chair and move around.This movement steps up your blood circulation and you may notice a change in your breathing.
Take short rests every 5-10 minutes for about 10-15 seconds to increase the recovery time from laptop use. Just stop what you are doing, drop your hands by your side and take a few deep breaths. If you are not typing, relax your arms away from your laptop as much as possible.
6. Take stretching sessions when you work.
To reduce the stress on the body, practice some simple stretches to keep the muscles flexible, allowing your blood and oxygen to get to the tired areas of the body. If your muscles are tight you might want to massage your muscles and then stretch. Or you might even want to get a professional massage! Some companies as I heard have their own massage session in the company building. Try to take advantage of this service (if there is one) when you have some free time.
Simple stretches will release tension from your muscles and relax your body, your body will get the oxygen it needs.
7. Drink plenty of water.
Water helps to keep the muscles hydrated and wash away the accumulated toxins causing discomfort. What you can also add, is some fresh lemon juice to help increase the cleansing of toxins. Plus it will make drinking water a lot more fun.
8. Practice deep breathing.
Practice deep breathing frequently to get more oxygen into your blood and energize you for your work session. Working with a laptop tends to reduce the breathing capabilities of the body because the diaphragm is crimped thus creating shallow breathing.
9. Sit on a comfortable chair that supports your body.
Always use the laptop only when you have a comfortable chair that supports your body properly. Correct posture is the best way to prevent discomfort and the chair is the most important component in a desktop setting and it is probably even more important with laptop use. But, don’t forget while seated, do your best to move around as much as possible.
10. Using the laptop on the plane.
When you are using your laptop on the plane realize that the tray tables are often high and will cause you to raise and tense your shoulder muscles. If there is enough room to place your laptop desk in your lap then do it, it’s better than working with your laptop on the tray table.
Try to move your body around while seated and take breaks. Working on a laptop can be treacherous on a plane. The tray table is probably not the correct ergonomic height for your laptop.
11. Listen to your body.
The more you rest, stretch, breath and drink water the better you will feel at the end of the day. Even with all the correct ergonomic products your body wants the personal care.
If your are feeling any weak, discomfort or pain stop whatever you are doing and evaluate what is going on. This is a notice from your body that something is not right. Perhaps it has been two hours since you gave your body some rest.
Resting will decrease the chance of feeling weak, discomfort and will actually increase your productivity. Working for hours on end for days at a time can only go on so long.
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