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Structural |
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Lasting Wellness
Laptop Ergonomics |
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The Ergonomic Challenges of Laptops
Laptops are a wonderful invention. They allow us to work and play where we choose, and collaborate in a dynamic manner. However, if your primary computer is a laptop, you may find yourself experiencing some ergonomic challenges over the longer term. I'm hoping this article will help people become aware of these challenges and provide some suggestions for mitigating these long term risks. While I enjoy helping people as a licensed massage therapist, I'd prefer less clients coming to my office with painful conditions that are avoidable. I'd also prefer that they don't undo the effects of their therapeutic sessions simply because they didn't remove the chronic aggravating factors that caused their conditions. When I returned to the computer world full-time and found myself spending many hours in front of a laptop on my desk, I noticed an increase in headaches, eye strain, neck pain, shoulder pain, back pain, and carpal tunnel symptoms, within just a few months. Sometimes the excruciating shoulder pain would distract me enough that I wasn't very productive. And I'm only 5 feet tall, so I imagine my taller counterparts have even greater challenges, especially those with longer torsos, arms, legs, and necks. If you have a laptop sitting on your desk, you have to tilt your head down to look at the screen. If you're peering at the small fonts on a small screen, you are probably also leaning forward. Over time this puts a lot of strain on the muscles in the back of your head, neck, shoulders, and mid back. You may find yourself curving your back more and more so that your head is more level with the screen. If you raise your laptop so that the screen is eye-level, now the keyboard is too high, and you put more strain on your arms, hands, wrists, and fingers, which can lead to an increase in carpal tunnel symptoms, including numbness, jabbing, tingling, stiffness, etc. These laptops are getting smaller and smaller, meaning the keyboards are also getting smaller, so your arms end up closer together, at an uncomfortable angle, contributing further to carpal tunnel symptoms.Suggestions
Since my primary computer is a laptop with flat docking station, I've made the following changes to my work environment, which seem to work well for me. First, I picked up a simple wire stand on four legs to raise my laptop to eye level. I then hooked up an external keyboard to my docking station. Others may want to hook up an external mouse as well, but I have a combination keyboard with touchpad that sits on my desk or lap comfortably. Our desks aren't high enough to install a keyboard drawer underneath - if you need both a keyboard and a mouse and want to use a keyboard drawer, make sure the keyboard drawer is large enough to accommodate both. A good chair with lower lumbar support helps me avoid lower back pain. Because I'm short, I find having a footrest is helpful. Periodic breaks help avoid eyestrain and muscle strain. If you work near a window, you can turn your laptop to avoid glare. Travelers who have experienced pain from carrying a heavy laptop case should switch from side to side to balance the load, or consider using a rolling laptop case. For laptop users, a few simple changes can prevent costly healthcare bills down the road. For employers, the ergonomic challenges of laptops can pose a safety hazard. Workers suffering from chronic pain are less likely to be maximally productive, and paying attention to ergonomic conditions can result in an economic payoff. More information on carpal tunnel syndrome can be found here:http://www.structuralenergetictherapy.com/carpal_tunnel.htm Also, I've found few things more effective than the SET Carpal Tunnel protocol. It's rewarding seeing a client in pain for 15+ years return to doing upper body workouts pain-free.
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