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How to maintain good posture when using laptops Posted on 22 Jun 2020

Laptops are now widely used in most workplaces. If you are working from home then you may also be using one. Laptops are great because they can be transported anywhere, however it can affect your posture. They have been blamed for causing neck, back and shoulder problems.

What could cause bad posture?

The ways that it can affect your back include:

  • desk equipment layout
  • chair height
  • seating posture
  • computer screen position
  • keyboard position and mouse position

Ways to reduce back pains

Adjust the chair height and head rest.

This ensures that you are sat comfortably. If your chair is adjusted properly then your feet should be firmly on the floor but you can use a footrest if that is more comfortable. If you are working from home then use your laptop on a stable base, not on your lap and if you don’t have an office chair then ensure that you sit upright with lower back support.

Take regular breaks.

If you are regularly moving then there is a lot less stress on your muscles and joints. Frequent shorter breaks are better than a few long ones, it gives a chance for your body to relax. If you are spending a lot of time on the phone, try using a headset instead as repeatedly cradling the phone between your ear and shoulder can strain your neck muscles.

Ensure your screens in the right position.

Your screen should be directly in front of you, a good guide is to place the screen an arm’s length away. You may need a monitor stand to achieve this as it should be at eye level as well. Some people find using the standard mouse uncomfortable as it involves twisting the wrist, there are alternative mice and other pointing devices available so they are worth investigating to prevent computer related RSI (repetitive strain injury).