24.09.2024

How to Use Your Laptop in an Ergonomic Workstation

Laptops give us convenience and flexibility to work from home, in the office or on the go. However, when used improperly, they can result in us sitting in awkward postures, which can lead to discomfort and even injury. However, with an ergonomic setup tailored to laptop use, you can maintain proper posture, reduce strain and stay comfortable for your working day. In this guide, we’ll take you through how to set up a laptop-friendly workstation while factoring in good ergonomic design.

Why ergonomics matter when using a laptop

It’s important to consider ergonomics when using a laptop for extended periods. When using a laptop on a flat surface like a desk, the laptop will typically be far below eye level – at or just below eye level is the recommended height to view screens when working at a laptop or computer. As such, without the right ergonomic accessories, using a laptop would require you to hunch forward or slouch to be able to see the screen properly.

Improper use of a laptop can easily lead to neck pain and stiffness. When this type of injury occurs through using a laptop or other device, it’s referred to as “tech neck” which is quite common among office workers. Not only can this cause discomfort, but it can also lead to tension headaches and more severe musculoskeletal problems.

An incorrect ergonomic workstation can also result in eye strain, as the laptop may not be at the optimal viewing distance (which is about an arm’s length away from the user). Eye strain can also occur through using a laptop for a long time and can result in computer vision syndrome.

When proper workstation ergonomics are implemented, though, you can avoid all these risks of working with a laptop, and you could improve posture, reduce muscle strain and experience better eye comfort. Not only is this great for your health and wellbeing, but it can also lead to increased productivity and focus whilst working.

How to set up an ergonomic workstation for laptop use

There are a number of things to consider when setting up an ergonomic workstation that includes a laptop. For a full run-through of setting up a safe and comfortable working environment, read our guide on how to set up the perfect ergonomic workstation.

Screen height

One of the most important considerations for laptop use is the height of the laptop screen. Using a laptop flat on the desk will rarely be the correct setup, as the top of the screen should be level with or just below your eyeline.

Instead, you should utilise an adjustable laptop riser to lift the screen to the correct height. The best laptop stand will be able to hold the laptop at multiple heights and angles, so you can always find the optimum viewing position for the work you’re carrying out at the time.

The Leitz adjustable multi-angle laptop stands offer exactly this, with various height and angle combinations. With a small footprint, it’s perfect for even smaller desks and workstations, and it includes an integrated hook to provide a secure and stable grip for all positions. Our laptop stands fold flat when not in use, making them ideal for travel, whether you’re hotdesking or working from home.

An added benefit of using a laptop stand is that it will keep the battery and other components cool by allowing air to flow around them. This can help to keep your laptop in a good working condition, so you can focus on your work.

Laptop accessories

When using a laptop stand, it’s important to use the right laptop accessories to maintain an ergonomic workstation. The optimum position for a keyboard and mouse will be flat on the desk, so they can be used with forearms parallel to the desk and elbows at a 90 degree angle.

When the laptop is elevated, it would be uncomfortable to continue to use the integrated keyboard and trackpad. So, a separate wireless mouse and keyboard should be used instead. These can be used on a flat surface and you will be able to maintain the correct arm position. Wrist rests can also be incorporated for added support and to reduce strain.

Tips to reduce strain when using a laptop for prolonged periods

Even when using the right laptop accessories and risers, it’s important to remember the below when using a laptop for an extended period of time.

Take regular breaks

Everyone should aim to take regular breaks throughout their working day. Ideally, you would get up and walk around once every 30-60 minutes. This can help to reduce strain that comes with sitting for a long time, improve circulation and give muscles a chance to relax.

During these breaks, you could take a quick 5 minute walk around the office or do some desk exercises, such as stretching. This can help to loosen tense muscles and improve flexibility.

You could also incorporate the 20/20/20 rule into your working day. This aims to reduce eye strain that comes with looking at a screen for extended periods. It would include looking away from your screen every 20 minutes to look at something 20 feet away for 20 seconds. This helps to stretch and relax the muscles in the eyes that have been focusing on a close screen.

Incorporate active working

Another tip to reduce strain when working with a laptop is to add active working practices to your day. This could involve using a sit stand desk and alternating between sitting and standing. This helps to reduce strain on one set of muscles and also encourage movement whilst you work.

A standing desk converter is ideal for use with a laptop, as you can simply raise and lower your entire workstation when you need to. If you are using an adjustable laptop stand, you may need to adapt the height and angle depending on whether you are sitting or standing, to keep it in the optimum position.

You could also utilise ergonomic office chair alternatives that can be used in conjunction with a traditional office chair. Using a sitting ball for short periods, for example, can help to improve circulation and core strength. Using an ergonomic office stool like our sit stand desk stool can help to encourage movement with its rocking base, as well as provide additional support when using a standing desk. If you are swapping chairs during the day, remember to adjust your laptop stand to keep it at the right height.

Be aware of your posture

It can be all too easy to begin slouching when working at a desk for a long time. Having the laptop in the correct position can help to improve posture, but you will also need to have an awareness of how you are positioned.

Your neck should be in a neutral position and not tilted. You should sit back fully in your chair with your back straight and shoulders relaxed – using an ergonomic office chair with the right lumbar support can help to support the natural curve of the lower back.

When sitting, the hips should be just slightly higher than the knees, with feet flat on the floor. A foot rest should be used for added support if required. You should avoid crossing your legs, as this can cause problems in the hips and spine.

Maintain workstation ergonomics even when remote working

It’s vital that you remember ergonomics even when using a laptop out of the office. Whether you’re working from your home office, on a train or out and about, you should avoid using your laptop for too long just on a table. This would likely mean the screen isn’t high enough and could result in you having to slouch to view it.

If you know you will be working for a long period out of the office, remember to take your adjustable laptop stand and wireless keyboard and mouse with you. This will ensure you can avoid injury and maintain good ergonomics, wherever you are.

Leitz has a huge range of ergonomic office accessories to support productive working whether you’re at home, in the office or remote.

You can read more about the importance of ergonomic design below:

The Importance of Correct Desk Posture

How to Convert Your Sitting Desk to a Standing Desk

Which is the Best Laptop Stand For My Needs?