I’ve already covered how to sit correctly at a desk top computer. Laptops are a little trickier to deal with – they force you to look down at the screen. This stresses the muscles and ligaments at the back of your neck and shoulders and can lead to pain & stiffness.
You can make things much your comfortable with just a few minutes and basic equipment.
1. Clear Your Desk
Tidy up your desk so it’s nice and clean, with plenty of space both on and under your desk.
2. Sit on your Chair and Bend your Elbows
Rest your wrists and forearms on your desk.
Now adjust your chair height so your bent elbows are level with the desk (even if this means your feet are off the floor).
3. Adjust Screen Height
This is where things get interesting!
You need to raise your laptop so the screen is roughly at eye level. You shouldn’t have to lean forwards or tilt your head down to see the screen.
You can rest your laptop on some boxes, books, reams of paper or folders. Alternatively, there are special laptop stands which look a bit smarter.
4. Sit Back in your Chair
Sit back in your chair so the back support is taking your weight.
5. Pull your Chair up to your Desk
Your chair should be fully under your desk with your tummy just a few centimetres from the desk edge.
6. Screen at Arm’s Length
Your screen should be close enough to see easily, but not so close that it hurts your eyes. If you’re having to lean forwards to peer at your screen it is probably too far away – move it closer or change the zoom in your settings menu.
7. Feet Flat on a Firm Surface
Your feet should rest on the floor or foot rest, don’t leave them to dangle.
8. Plug in a mouse and keyboard
Now that your laptop is on its stand, it is much harder to reach the laptop and trackpad.
Plug in a USB mouse and keyboard and position them directly in front of you on your desk.
9. Take Plenty of Breaks!
No matter how well you’ve set up your computer, or how good your posture may be, sitting for hours on end is no good!
Try to get up and away from your desk every hour.
I hope that has helped – if you have any questions please do email me sarah@saraholiverosteopathy.com and I’ll do my best to help.
I'm an Osteopath in Walthamstow, East London E17.
