How to Avoid Back Pain While Working on a Laptop
Laptops are built for portability rather than ergonomics. When they are used in the natural position--on the lap--the screen is below eye level, leading to a hunched position. Eventually, this leads to back and neck pain. It is much easier to prevent back pain from occurring than to correct it once it has begun. Use the appropriate precautions to ensure that you protect your back while using your laptop.
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Instructions
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Raise the level of your laptop whenever possible. At work or at home, use a laptop stand or thick book to raise the laptop up to eye level. Most back pain from laptop use is caused by the slouching position that results from the screen's low position.
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2
Use a separate keyboard and mouse. When the laptop is raised to the correct position so you are not forced to slouch, the keyboard and trackpad will be too far away to use comfortably. If your laptop has built-in Bluetooth, a small mouse and folding keyboard can be purchased which will add very little weight to your laptop bag. If you use your laptop at work, purchase a USB keyboard and mouse which can be left at work when you go home.
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3
Pay attention to your posture while you work, especially if you are unable to raise the laptop to eye level. Your natural tendency will be to slouch forward in the upper back and neck, and the weight of your head will cause strain from being unbalanced. Pause frequently to stop and reset your back position so that you are sitting up straight.
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4
Support your elbows on the armrests of your chair. Your shoulders are connected to the muscles of your neck, which will begin to hurt if your shoulders are allowed to droop.
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Take frequent breaks to stand up, walk around, and do a few stretching exercises. Choose exercises that will keep the blood flowing around your back, neck and arms.
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Carry your laptop in a backpack when you travel, or in a carrier that you roll on the floor. This will prevent uneven weight distribution. If this is not possible, wear your bag's strap on the opposite side of the side you carry your laptop. For example, wear the strap on your left shoulder while the bag rests against your right hip.
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Comments
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1stthings1st
May 07, 2010
Great article. I found a device that agrees with #4. Support elbows. It is a exercise bike that you put your laptop on. Place your elbows on soft pad and fingers fall right at keyboard. Done. Light exercise and good posture.
