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Ergonomics For Using A Laptop

For occasional users - One who works on a laptop for a short period of time

  • Position your laptop in your lap for the most neutral wrist posture that you can achieve.
  • Angle the laptop screen so that you can see the screen with the least amount of neck deviation.

For full time users – One who works on a laptop as their main computer

  • Most importantly, use a separate keyboard and mouse.
  • Use the keyboard on a keyboard tray to ensure a wrist neutral posture.
  • Use the mouse on a adjustable position mouse platform.
  • Position your screen on the desk/work surface in front of you at eye level.

This may require that you elevate the laptop off the desk using a stable surface such as a computer monitor pedestal, docking station or pile of books.

  • Use a comfortable chair with a dynamic chair back.
  • Sit back in your chair with your feet on the floor or on a stable footrest. If needed, place a back rest/support at the lower back.
  • Use a stable work surface and stable (no bounce) keyboard tray.
  • Center the monitor and the keyboard in front of you.
  • Elevate the laptop off the desk, using a monitor stand in order for the top of the screen to be at eye level.
  • Use an external keyboard and mouse that are positioned on a keyboard tray to ensure a neutral wrist position.
  • Keep arms and elbows relaxed and close to your body.
  • Elbows should be bent at 90-100 degrees.
  • Keep wrist straight. Do not bend wrists up, down or to the sides.
  • Use a softer touch on the keyboard (do not pound).
  • Use a document holder or book stand, preferably in line with the computer screen to position resources.
  • Try to decrease the glare on the screen. Use an optical glass anti-glare filter where needed.
  • Take frequent short breaks. The general guideline is to take a 1-2 minute micro break every 10-15 minutes, or take a 5-10 minute mini-break every hour.

Transporting your Laptop
Be cautious when transporting your laptop and its components. If the total weight is 10 pounds or more, consider using a bag with wheels. If you want a smaller bag and can comfortable carry your laptop, consider a good backpack with a pelvic belt support.