How to sit at a laptop not to hurt your back

Think about your health and review your habits, even if nothing bothers you yet.

Laptops expand the possibilities of work. The screen connected to the keyboard and the relatively low weight are what you need for freedom of movement both in the office and in any other place. But from constant communication with the laptop, the back, neck and shoulders hurt. All the same unity of the screen and keyboard turns it into an uncomfortable thing from the point of view of the spine: it is difficult to find a position in which the posture will be correct.

• Use a separate keyboard and mouse at the main workspace.  Install the laptop itself on a stand so that the screen is at eye level.
• Don’t put your laptop on your lap. Place it on a table or bedside table – the main thing is that there is support for the hands.
• Take breaks. At least twice an hour, take a break from work and move for five minutes – so the load on the joints and muscles will be less.
• Learn how to sit properly at your desk. How exactly – we described in detail in this article. Make sure the table and chair are appropriate for your height, and you can easily reach the things you need to work.
• Take your hand away from your face, straighten up and adjust your posture right now . Find a laptop stand and an extra keyboard, even if nothing hurts.

Pain in the back, neck and shoulders increase gradually, and are treated with difficulty. So do not put off the habit of sitting correctly for later.

1. Take the laptop off your lap

But even though it is called laptop, you may not want to use this device on top of your lap. These positiones are most commonly required to slouch down and jut your head forward to see the screen, in order to load up your cervical spine with dozens of extra pressure.  What if you have to work without an office desk-while on the train, for example-try propping your laptop in its bag or case to elevate the screen.

2. Raise the screen higher

According to the ideal laptop height and angle, it is possible to view the screen with ease. The optimal laptop height and angle will allow you see the screen easily without bending or rotating your neck. On the desk, place your laptop a few inches above your desk, placing it on an effective support surface, such as one of the stands or books that are large. The top third of your screen should naturally hit the eyes, if you look straight forward.

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. Your elbows should be at a 90-degree angle, tucked close to your body, and your wrists should be in a neutral position when typing. This posture helps keep you from rounding your shoulders and pulling your neck muscles.

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. 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.

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. If it is not possible to walk, at least stand, stretch and move. Humans are mobile beings and not meant to sit still all day.

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. Desktop converters enable you to keep your desk and temporarily convert it to a standup desk.

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. You may also want to use a backpack with dual-padded shoulder straps to avoid draping the bag over just one shoulder. If your laptop and accessories feel too heavy, a roll-along carrier may be the best choice.

10. Consider a posture app

Turn technology in your favor by using your laptop to monitor your posture and give you helpful reminders. Many posture apps are available for Mac and PC that can perform various functions, including:

• Use your laptop camera to monitor your posture and alert you when to sit up straighter.
• Remind you when to take breaks.
• Guide you through simple stretches and exercises at your desk.

Wearable devices are also available to measure your spinal posture and send the data to an app on your phone or tablet. While some people may find benefits from posture apps and wearable devices, it is important to note that some people may not and more research is needed to determine their effectiveness. 

Pay attention to how you set up your laptop. Careful consideration goes a long way to easing and preventing back and neck pain.