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Setting up your laptop for frequent use  

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Setting up your laptop for frequent use  

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A comfortable workstation setup promotes neutral postures with the neck aligned with the spine (neutral - not bent or thrust forward), back relaxed but supported, shoulders relaxed (not hunched or rounded), elbows close  to the body and bent at an angle between 90 and 120 degrees, and wrists and hands straight (not bent or turned). If you use a laptop frequently, optimize your home or office laptop workstation to promote such an ergonomic posture.

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incorrect positions while using a laptop

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bad and good positions

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Plant feet firmly on floor or - if not possible - use a foot stool

Keep thighs parallel to floor

Ensure leg clearance from table or keyboard tray to avoid bumps,  scratches, pinches, and torn clothing

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Use a chair that provides lumbar (lower back) support - if adjustable, adjust to maintain an erect sitting posture

Ideal chairs can be easily raised or lowered, and have 5 wheel legs for safety

Keep feet planted firmly on floor or footstool to counterbalance forces on lower back

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Neutral Typing Position                       

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Neutral Typing Position                       

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Use an adjustable chair, keyboard tray, or desk/table to achieve the "neutral position" of a straight hand: wrist: forearm

Keep upper and lower arms at a 90 degree angle to each other

Position mouse as closely to keyboard as possible to minimize reaching  and twisting

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Position monitor, keyboard, and chair in straight line

Top of monitor screen at or slightly below the eye horizon

Comfortable, non-straining distance to read monitor (typically 15-30  inches)

Adjust brightness, contrast, and color to comfortable levels

Avoid glare by positioning away from windows and direct lights

Keep written work materials propped up near monitor screen

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Some things you can do to stay comfortable at a computer:

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Some things you can do to stay comfortable at a computer:

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• Support your feet and lower back • Lower your shoulders • Relax your arms • Level your elbows with the keyboard • Straighten your hands and wrists • Bend your neck slightly • Level your eyes with text on the monitor

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• Buy a wrist rest or make your own wrist rest from a folded towel or jacket

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TO REACH THE KEYBOARD TO KEEP THE MONITOR AT EYE LEVEL

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TO REACH THE KEYBOARD TO KEEP THE MONITOR AT EYE LEVEL

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• A higher chair is best • Sitting on a book and supporting your feet can work well, too

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 Keep the mouse right in front of you if you don’t need the keyboard for the software you are using.

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• Put one or two old phone books under your feet so your feet are flat on top of them