9 Best Ergonomic Laptop Setup Tips

9 Best Ergonomic Laptop Setup Tips Created by Josefa Martinez

1. Take the laptop off your lap Even though it’s called a laptop, you may not want to use it on top of your lap. This position often requires you to slouch down and jut your head forward to see the screen, loading your cervical spine with dozens of extra pounds of pressure.

2. Raise the screen higher The ideal laptop height and angle lets you view the screen easily without bending or rotating your neck. Elevate the laptop a few inches above your desk, placing it on a stable support surface, such as a laptop stand or a stack of thick books. Your eyes should naturally hit the top third of your screen when you look straight ahead.

3. Use a separate keyboard and mouse or invest in a separate screen/monitor When you work on a laptop for an extended period of time, it is recommended to do one of two things: 1) Use an external keyboard and mouse and properly position your laptop screen at eye level or 2) Use an external monitor at eye level and position your laptop keyboard at a height that allows your shoulders and arms to relax.

4. Upgrade screen size While laptops are designed to be portable and easy-to-use, be sure that your laptop’s screen is big enough for your needs. 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.

5. 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. If your hips are too high or your feet don’t reach the floor, use a step or block to support the bottom of your feet. This can help you maintain a neutral lumbar spine and reduce strain on your lower back.

6. Find an ergonomic chair The type of chair you sit in while using your laptop is critical. Any office chair that is fully adjustable and has lumbar support may work, but you need to be sure to set it up correctly. If your chair does not have adequate support, you may need a lumbar roll.

7. Take breaks Set a reminder on your phone to take a brief 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.

8. Stand up For people who spend long hours working on laptops, try to spend an hour or two each day using your laptop while standing rather than sitting in a chair. You will need a separate keyboard and mouse and a multilevel setup to do this without straining your neck. Standing desks are popular options.

9. Travel light If you typically lug your laptop between work and home, purchase a duplicate power cord and other laptop accessories—that way you can leave them in each place instead of carrying the extra load back and forth.

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