Working on a laptop for a long time can result in several health-related problems, including neck pain, herniated lumbar disc and back pain. How you set up your laptop at work or home affects your posture and muscles. After the pandemic, many people have opted for a work-from-home setup which is quite convenient. However, the way we use laptops in our homes can affect the amount of stress placed on our bodies, especially our neck and back.
Here are some tips for having an ergonomic laptop setup that reduces the risk of health problems.
Don’t put it on your lap
Laptops are not made for laps. In fact, it is one of the worst positions for your health. When you use a laptop on top of your lap, it requires you to slouch a bit for use. This can cause pain in the neck, back and even shoulders.
Raise the screen higher
There should be no slouching, crouching or bending while looking at the laptop screen. The best position to view the screen does not require you to bend your back. To achieve this, it is advisable to elevate the level of the laptop and raise its screen more than yourself. If you do not have ergonomic furniture or a laptop stand, you can put some books or pillows under the laptop. However, it is recommended to use a laptop stand or adjustable table for hassle-free viewing and healthy screen time.
Use an external keyboard
If you are someone who works for a long time on a laptop, you can use an external keyboard or mouse. It is because they will allow you to work more freely by putting your elbows and shoulders at a right angle. Many gamers and content writers use a separate keyboard to rest their elbows on the table. It has been proven that your elbows should be at a right angle and closer to your body if you are using a laptop for an extended period of time. This reduces the chances of getting nerve pain and shoulder ache.
Use an ergonomic chair
It is a known fact that many desk workers suffer from cervical pain because of the lack of lumbar support. A standard chair only gives you space to sit and relax, but it does not provide any other support. It is therefore advisable to find an ergonomic chair that can provide support to your body. They are easy to adjust, and you can alter their height, angle and resting space according to your need and requirement. A chair with lumbar support helps maintain a perfect curve in the lower body, reducing the chances of having lower back pain. It also comes with a support roller that provides the much-needed resting space for the neck.
Light up the room
Lights are not only crucial to taking good selfies; they are equally significant while working with a screen. It is recommended to work in a properly lit-up space with adequate lighting as it impacts your performance. While working on a laptop from home, it is advisable to have some light at the back of your head to view the screen properly. Also, never use a backlight behind the laptop as it can cause irritation and reduce focus.
The above tips are helpful in both homes and offices. A desk job involving working on a laptop can have several health-related risks, but they can be avoided with proper care and prevention.
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