Many of us have a laptop computer that we use both at home and at work. In fact, laptops are currently more common in businesses than desktop PCs. Laptops have become more efficient and convenient desktop PCs due to ever-improving technology. Because of their portability, simplicity of movement, and long battery life, they are an excellent choice for any working situation.
What isn't so fantastic about laptops is the harm they cause to our bodies. As much as they have benefited our lives by allowing us to work nearly anywhere and check emails from the couch or kitchen bench, they have also been an unintended ergonomic problem.
Laptops are excellent for working on the go, but let's be honest: they don't exactly promote good posture. You are not the only one if you frequently find yourself slumped over, deeply immersed in your task. While this attitude appears to be associated with productivity, waking up the following day with aches and pains is anything but.
The excellent thing is that terrible posture is merely a poor habit, and bad habits can be reversed. Here are some simple guidelines for maintaining proper posture while using a laptop:
This is the standard position for many of us. We become so acclimated to hunching that it feels most comfortable, even though it is harmful to our health. Here's how to get rid of slouching:
- Maintain an open chest and draw your shoulder blades back.
- Sit so that your ears are parallel to your shoulders.
- Uncross your legs and rest your feet on the ground flat.
- Maintain a straight back.
It may seem strange at first; however, this is a beautiful thing. Finally, your body is detecting a shift in patterns. Sitting sans slouching will quickly become your new reality.
It Doesn't Need to be on Your Lap
Although it is intended to be used on your lap, ergonomically, this is a recipe for pains. Instead, position your laptop on a table. Simply doing so can considerably lower your chances of experiencing soreness. Limited laptop use on your lap or on the couch is acceptable, but be cautious about how much time you spend using your laptop from your lap. You should shift to a desk if you are working for longer than 20 minutes.
Set Up Accordingly
To maintain appropriate posture, position your laptop, so the center of the screen is at eye level. If your desk isn't already at a comfortable height for you, it might be better to invest in a laptop or monitor stand. Laptop stands come in various shapes and sizes, according to your demands, ranging from permanent laptop supports to lightweight laptop supports that are great for people who travel.
Laptop height may not be the only issue that could alter your posture and cause severe repercussions such as neck pain. Here are a few more things to think about when setting up a laptop:
- The brightness and color of the screen. You may squint and lean in if you are struggling to see the text on your screen.
- Size of the screen (the larger, the better).
- Positioning your laptop on your desk. That shouldn't be too close or too far away from the desk's edge — a suitable gap is 4 to 6 inches.
- The font size. If the text is too small, you may find yourself leaning forward and glaring.
External Mouse, Keyboard, and Monitor
When working on your laptop, use an external keyboard and mouse. You'll be able to type with healthy wrist positions, and most of all, the keyboard and mouse will be within close proximity. If your keyboard and mouse are too far away from the body, you will have to lean forward, which will require additional muscle movement in your neck and shoulders. As a result of muscle strain, these postures are prone to causing aches and pains. Good laptops are compact and lightweight, making them portable. This, unfortunately, results in a small display size. Text is harder to read on small screens, and the strain on your eyes is increased. The most straightforward approach is to connect your laptop to a large LCD monitor screen.
Invest in the Proper Equipment
Aside from the laptop stand, there are several items of ergonomic equipment that can assist you in improving your posture:
Sitting for most of the day can have a detrimental effect on our health and quality of life. Standing at work is the most basic answer to this problem, and it is quickly becoming another new workplace norm. Laptops are ideal for use on a standing desk because they are lightweight and portable. Standing reduces the burden on your lower back and can even help you sleep better. Standing desks have made a lot of noise in past years, and with valid reason. A sit-stand desk offers the ideal combination of sitting and standing and inhibits immobility. We recommend FlexiSpot.
Provide the entire sit-stand experience for people who require a larger desktop and are willing to replace their current workstations.
Desk risers from Flexispot are great for any desk-bound task. Get one that allows you to switch between sitting and standing work modes. You'll receive the best viewing angles for your health and comfort.
Take your sit-stand desk experience to the next level with unique accessories designed specifically for active work environments, such as a standing desk mat.
Choose the best office chair for you. Of course, everyone is different, but the ideal chair should provide the appropriate height and depth for you.
Obtaining proper exercise benefits your posture. Here are some ideas to help you get your daily required routine in during a hectic workweek:
- If your company does not already have a similar program, suggest group yoga or pilates lessons.
- Take regular breaks by walking about your office or perhaps even the office parking area.
- Enroll in a gym close to your house or office.
- Every morning when you get up and every night when you go to bed, stretch. Make it a regular part of your day.
As you can see, good posture does not come overnight. Developing these little behaviors and investing in the appropriate tools, on the other hand, can go a long way toward more excellent health. So today, take the initiative; your limbs will love you.