From the ArcaMax Publishing, Health & Fitness Newsletter:
http://www.arcamax.com/news/healthtips/s-115046-282721
Laptops are becoming more popular than ever as an easy way to keep
one's documents, games, personal information, music, and many other
things convenient. However, as more and more people ditch their
desktop in favor of a lighter laptop, there are important ergonomic
safety considerations that still need to be considered no matter what
style of computer you use. You may wish to shrug these away, but
disregarding proper posture will lead to painful problems in the
future! Here's some quick tips to help keep you healthy while using
your laptop, wherever you may be:
1.) Position yourself correctly:
No matter who you are, it's important to realize that it's easy for
anyone to develop bad habits when it comes to how you sit in front of
the computer. Many men tend to sit back in their chairs, further away
from the computer, often slouching, while women tend to sit forward on
the edge of their seats, often hunching forward. (2) Neither posture
is helpful for the spine or for the arms and wrists over the course of
time, and one of the immediate results is that slouching often reduces
proper oxygen flow in the body, limiting proper blood flow and causing
various part of the body to become tired or worn-down prematurely.
With laptops, it is especially easier to do this, as laptops bring the
keyboard and the screen closer together, thus making it easier to
strain your hands or eyes. If you can, sit back all the way in the
chair, and position the chair at a proper distance from your laptop.
Sit up straight and adjust the monitor/panel of your laptop correctly
- you shouldn't have to move your neck to view the whole screen. Let
your eyes do the work, rather than your neck. If anything hurts or
aches, even just a bit, adjust your posture so that this no longer
happens. Even if it seems minor at the time, small things can build up
over time, causing painful or severe tendon or nerve deterioration. If
any symptoms seem severe, or exasperated by longer periods at the
keyboard, consider seeing your physician or chiropractor to diagnose
any physical conditions you may have, and determine a way to remedy
them.
2.) Position your equipment correctly:
This goes along with #1. Once you've properly positioned yourself to
your desk, take a moment to position your laptop, mouse, and other
computer implements correctly. If you find yourself looking back and
forth from a nearby monitor or across the screen of a larger laptop
monitor and needing to turn your head to do so, consider positioning
the monitor so that it lies more in your field of view. Laptops
naturally are set up such that we tend to look down at them, more than
we would a normal computer. Over time, looking down at the laptop
screen for long periods of time can lead to neck and shoulder fatigue,
stress, or injury. If possible, find a way to set up your desk/laptop
so that the first 1-2 inches of the screen are visible when looking
straight out, sitting up straight in your seat. Not only will this
make it easier on your neck, but it will bring better posture overall.
(1)
If need be, purchase special ergonomic equipment for your work or home
office if you plan to spend long periods of time in front of your
laptop. Special back-supporting chairs, arm/wrist rests, screen
magnifiers, or ergonomic mice can all significantly help reduce body
stress if used properly. The most important thing is to listen to your
body, and adjust your posture and equipment correctly. If possible,
place your laptop or external keyboard flat or either with a slight
"downhill" tilt (keyboard pointing down and away from you, such that
the spacebar is higher than the F1-F12 keys). (2) This relaxes the
hands, bringing a more natural position to your wrists and causing
less strain. If you find yourself tending towards a behavior that
tends to result in pain or problems over time, consider adjusting your
equipment as well as your posture. You'll be glad you did!
3.) Take frequent breaks:
It's easy, while involved in something on the computer, to go for
hours without really standing up, stretching, and taking a break. If
you have poor posture, sitting in it for an extended period of time
only amplifies the damage it does. Try to make it your goal to get up,
stretch, and look away from the screen - focus on things at different
distances away - about once every 20-30 minutes while using your
laptop. Then, when you sit down to begin working again, be sure you
have proper posture and that you and your equipment are still
positioned correctly. It may seem unnecessary, but over time, it can
save you years of back, shoulder, wrist and arm pain from
osteo-arthritis, carpal tunnel syndrome, and other joint/muscle
debilitating diseases.
Additionally when using the computer for a long amount of time, make
sure to drink enough water! This is one thing that is overlooked quite
frequently, especially among laptop users. Studies have shown that
people staring at a computer screen tend to blink significantly less
often than those not engaged in computer activities. What does this
mean for you? Essentially, less blinking means your eyes are less
well-lubricated, resulting in them feeling dry, strained, or hurting
after longer periods of time without adequate water intake. In turn,
this can lead to headaches, photophobia (eye/head
irritation/discomfort from lights), and possibly even migraines,
depending on the person. You wouldn't expect to go outside and work
for long periods of time doing physical labor without getting
something to drink, so why work at the computer for long hours without
drinking? Keep a glass of water nearby, and drink frequently to leave
your eyes refreshed and head clear.
4.) Carry your laptop properly:
It may seem silly, but many people these days go out and spend a lot
of time and money buying a decent laptop, but then spend little money
or time investing in a good way to carry it around. Many who do
purchase a carrying case or laptop shoulder bag overstuff it with
other things, weighing it down, and causing repetitive shoulder stress
and strain. The bottom line: Spend the time and money to find a laptop
carrying case that will work for you, and then use it properly! Don't
stuff heavy, unnecessary accessories or other items into it, and
utilize the carrying handles and straps properly. If you need to carry
your shoulder laptop bag for long periods of time, think about
alternatives to leaving it on your shoulder, particularly if your
laptop is weighty. Instead, consider carrying it by hand with carrying
handles, or even setting it down for a bit if you are stationery.
Doing this will help avoid chronic shoulder pain and upper back stress
caused by long periods of imbalanced weighting.
Following these basic safety tips and precautions isn't difficult, it
just takes dedication. Stick with treating your body right while using
computers in the short run, and your body will thank you over the long
run!
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Sources: (1): Daniels, Charles F. "Computer Ergonomics" Available
online: http://www.klis.com/computers+health/
Joshua Gaebel is a laptop/computing enthusiast and holds a degree
in Computing & Software Systems. For more information on discount
laptops, laptop news and reviews, and general laptop tips, visit http://www.laptopinfo.net.