Tips for Sitting With Your Laptop All Day
By Chika Ekweozor
Pharmacist, Freelance Content and Health Writer, Researcher
Nigeria
Introduction by Venkat
Posture in general is important not only for physical well-being but also to maintain attention and clarity of thought. This becomes greater in significance with long hours of laptop usage. Chika, in this detailed article provides useful tips to do the needed corrections when sitting for long with the laptop. In fact the problems are similar with long usage of mobile phones. I look forward to another one from her on tips for mobile usage all day. The tips given here are informative and easy to implement. Thanks to Chika for this contribution intended for the well-being of others.
Tips for Sitting With Your Laptop All Day
Laptops were not designed to be the primary computer for all-day use. Laptops are great for getting work done on-the-go, but let’s be honest: they don’t exactly encourage great posture. If you find yourself often hunched over, completely engrossed in your work, you’re not alone. While this stance may seem to go hand in hand with productivity, waking up the next day with aches and pains in your body is anything but productive. Since laptops aren’t going away anytime soon, it’s important we learn how to minimize risk of discomfort when we use them.
- Take the laptop off your lap
Even though it’s called a laptop, you may not want to use it on top of your lap. This position often requires you to slouch down and jut your head forward to see the screen, loading your cervical spine with dozens of extra pounds of pressure. If you do need to work without a desk—while on a train, for example—try propping the laptop on your computer bag or briefcase to elevate the screen. - Raise the screen higher
The ideal laptop height and angle lets you view the screen easily without bending or rotating your neck. Elevate the laptop a few inches above your desk, placing it on a stable support surface, such as a laptop stand or a stack of thick books. Your screen should be directly in front of you, with the top of the screen near eye level. Having your screen at eye level will keep you from straining your neck because you are looking down all the time. - Upgrade screen size or up your font size
A smaller screen may cause you to strain to see text and objects. You can also increase the font size. - Use a separate keyboard and mouse
Separating the screen from your keyboard and mouse can be beneficial. Place your keyboard directly in front of you when typing, and your mouse just to the side of the keyboard. Your elbows should be at a 90-degree angle, tucked close to your body, and your wrists should be in a neutral position when typing. This posture helps keep you from rounding your shoulders and pulling your neck muscles. - Invest in a good chair
The right chair for you will allow for adjustments to the height, tilt, and back position. Any chair that is fully adjustable and has lumbar support may work, but you need to be sure to set it up correctly. Remember to sit all the way back in the chair so when you rest against it, the lumbar support is helping to maintain the natural curve in your lower back. As for your neck and head position, your ears should always be above your shoulders, not in front.
Your feet should be flat on the floor, and your knees should be at an even height with your hips. If your hips are too high or your feet don’t reach the floor, use a step or block to support the bottom of your feet. This can help you maintain a neutral lumbar spine and reduce strain on your lower back.
Remember that chairs are not one-size-fits-all. Depending on your stature, you may find that some chairs are too high, or conversely, too low to provide you with proper support. Take the time to research and even sit in chairs if possible before purchasing. - Give yourself a break
Set a reminder on your phone to take a brief break every half hour or so. Get your eyes off the screen and let them rest on something in the distance. You can do simple stretches at your desk, such as stretching your neck, shoulders, arms, and legs. Every hour, leave your desk to walk around to get your blood flowing and muscles loose.
Say Goodbye to Slouching.
While you’re reading this, take a moment to pause and be conscious of how you are sitting. Are you slouching? For many of us, this is our natural stance. We become so accustomed to slouching that it feels most comfortable, despite it being bad for us. Here is how to leave slouching behind:
• Keep your shoulder blades pulled back and your chest opened.
• Sit so that your ears fall in line with your shoulders.
• Uncross your legs and place your feet flat on the floor.
• Keep your back straight.
• Feet flat on the floor
• Elbows by your side so your arms form an L-shape at the elbow joint.
• You can change foot position every few minutes to encourage blood flow and muscle relaxation.
By Chika Ekweozor
Pharmacist, Freelance Content and Health Writer, Researcher
Nigeria
I am a Pharmacist, Public Health Enthusiast, Researcher and Freelance Health Writer.
I am passionate about volunteering, pharmaceutical care and leadership. I have healthcare and patient care experience and this enables me to participate in a wide range of activities, which has helped me gain the knowledge and skills necessary to provide high-quality care. I am open to research collaborations and projects. I also create content and write articles on various health-related topics and niches.