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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.
Maintain a neutral neck posture by placing the top of the screen at about eye level or slightly lower if using bifocal glasses. Use a laptop stand or place your laptop on a stable support surface, such as monitor risers, reams of paper, or phone books so that the screen height can be adjusted.
Attach a regular size, external keyboard and pointing device to the laptop, and place them on an adjustable keyboard tray or desk. They should be positioned at or slightly below elbow height.
Use a docking station whenever possible to more closely resemble a standard desktop workstation where input devices can be attached.
Angle the screen to reduce bending your head forward. Use your eyes instead of your neck to adjust your line of vision.
Reduce glare by positioning the screen at a right angle to windows and away from overhead lighting. Laptop lights that  plug into a USB port can be used to provide extra light, if needed.
Clean the screen frequently as dust can make it difficult to read and may increase eyestrain. Be sure to use an appropriate anti-static cleaning material that is safe for laptop computers. Use a document holder to angle source documents vertically to promote a neutral neck posture.
Take frequent stretch breaks every 30 to 45 minutes.

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 Laptop computers are lightweight, portable and convenient, allowing us to
keep in touch with the home, office and school from almost anywhere.

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 Laptop computers are lightweight, portable and convenient, allowing us to
keep in touch with the home, office and school from almost anywhere.

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Unfortunately, the laptop’s compact design, with attached screen and keyboard, forces laptop users into awkward postures. When the screen is at the right height, the keyboard position is too high; and when the keyboard is at the right height, the screen is too low. Laptops pose less risk when used for short periods of time, but nowadays, many people use laptops as their main computer. This creates an ongoing tradeoff between poor neck/head posture and poor hand/wrist posture. This brochure provides tips on how you can set up your laptop to achieve optimal postures as well as how to transport your laptop with less wear and tear on your body.

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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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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