With most of us working from home at the moment, sometimes with the whole family trying to study and work with limited space, it’s really important to use your laptop in a way that is not going to put stress upon your body and give you more aches and pains.
Here are some tips to make working on your laptop more ergonomic:
1. Take the laptop off your lap – This position is too low and makes it difficult to see the screen without putting strain on your neck muscles and eyes.
2. Raise the screen higher – Your eyes should naturally hit the top third of your screen when you look straight ahead. You may need to use a separate keyboard and mouse to position your screen at eye level or invest in a separate screen so you can use the keyboard on the laptop.
3. Upgrade screen size – A smaller screen may cause you to strain to see text and objects. If you find yourself hunching forward to read from your screen, you can also increase the font size.
4. Put your feet up! – If you have to raise your chair to position your arms and wrists comfortably, check to see how your legs are angled. Your feet should be flat on the floor, and your knees should be at an even height with your hips.
5. Find an ergonomic chair – Any office chair that is fully adjustable and has lumbar support should work, but you need to be sure to set it up correctly. Remember to sit all the way back in the chair so when you rest against it, the lumbar support is helping to maintain the natural curve in your lower back. As for your neck and head position, your ears should always be above your shoulders, not in front. If you need to use a dining chair, add a folded cushion to give support to your lower back.
6. Take regular breaks – Set a reminder on your phone to take a micro break every half hour or so. Get your eyes off the screen and let them rest on something in the distance. You can do simple stretches at your desk, such as stretching your neck, shoulders, arms, and legs. Every hour, leave your desk to walk around to get your blood flowing and muscles loose.
7. Stand up to work – For people who spend long hours working at a desk, try to spend an hour or two each day standing. One way to do this is to walk around whilst on the phone. A standing desk is very rare in the home office, but you could try using your ironing board!
Please get in touch if you need any help or advice. In addition, you can follow this link for a useful diagram that will help you set up your desk in the most comfortable way: