Working From Home - How to Setup Your Laptop Correctly - Reset Systems.  Refurbished Laptops
Channel: Reset Systems
Date: 2023-04-28

Company:  Reset Systems
Website:  www.resetsystems.in
Call:  9885525144, 9885525846

How you set up and use your laptop can affect the amount of stress placed on your neck and back. Here are 10 ideas for keeping your spine pain-free while being productive on a laptop.

1. 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. 1 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.

2. 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 eyes should naturally hit the top third of your screen when you look straight ahead.

3. Use a separate keyboard and mouse or invest in a separate screen/monitor.  When you work on a laptop for an extended period of time, it is recommended to do one of two things: 1) Use an external keyboard and mouse and properly position your laptop screen at eye level or 2) Use an external monitor at eye level and position your laptop keyboard at a height that allows your shoulders and arms to relax.

4. Upgrade screen size
While laptops are designed to be portable and easy-to-use, be sure that your laptop’s screen is big enough for your needs. A smaller screen may cause you to strain to see text and objects. If you find yourself hunching forward to read from your screen, you can also increase the font size.

5. Put your feet up
If you have to raise your chair to position your arms and wrists comfortably, check to see how your legs are angled. 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.

6. Find an ergonomic chair
The type of chair you sit in while using your laptop is critical. Any office chair that is fully adjustable and has lumbar support may work, but you need to be sure to set it up correctly. If your chair does not have adequate support, you may need a lumbar roll. As for your neck and head position, your ears should always be above your shoulders, not in front.

7. Take breaks
Set a reminder on your phone to take a brief break every half hour or so. 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. If it is not possible to walk, at least stand, stretch and move. Humans are mobile beings and not meant to sit still all day.

8. Stand up
For people who spend long hours working on laptops, try to spend an hour or two each day using your laptop while standing rather than sitting in a chair. You will need a separate keyboard and mouse and a multilevel setup to do this without straining your neck. Standing desks are popular options. Desktop converters enable you to keep your desk and temporarily convert it to a standup desk.

9. Travel light
If you typically lug your laptop between work and home, purchase a duplicate power cord and other laptop accessories—that way you can leave them in each place instead of carrying the extra load back and forth. You may also want to use a backpack with dual-padded shoulder straps to avoid draping the bag over just one shoulder.

10. Consider a posture app
Turn technology in your favor by using your laptop to monitor your posture and give you helpful reminders. Many posture apps are available for Mac and PC that can perform various functions, including:
Use your laptop camera to monitor your posture and alert you when to sit up straighter.  Remind you when to take breaks.  Guide you through simple stretches and exercises at your desk.  Wearable devices are also available to measure your spinal posture and send the data to an app on your phone or tablet.

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Title: “Working from home - How to set up your laptop (correctly!) | Tim Keeley | Physio REHAB”
Creator: “Physio Fitness | Physio REHAB | Tim Keeley“ - https://www.youtube.com/@physiorehab  
Source:   https://www.youtube.com/watch?v=6GlkoFnZpFk&t=144s 
License: Creative Commons Attribution license (reuse allowed)