Did you know?

The ATIC lab recommends an external keyboard and pointing device to anyone using a laptop for extended period of time.

Laptop ergonomics and tips on using laptop computers


On this page:
Ergonomic problems inherent with laptops
What to do: recommendations and tips
Resources to help you with laptop setup and accessories

Ergonomic problems inherent with laptops

Laptop computers were designed with portability in mind. Many of the design features which make laptop computers excellent mobile solutions create problems when it comes to ergonomics.

For example, detachable keyboards are a fundamental requirement for an ergonomically acceptable workstation. Laptop computer screens are also typically smaller and of lesser quality than stand alone monitors. Many are more prone to glare, and adjusting the screen to an optimal position is often not possible without moving the keyboard to an unacceptable position for typing.

The fact that a laptop keyboard and monitor do not adjust independently of one another forces a user to choose between comfortable hand/wrist or head/neck posture. This puts the laptop user into awkward or unhealthy postures which may lead to short- and/or long-term discomfort or injury.

In addition, transporting a laptop can present another strain on our bodies. The American Medical Association recommends that no more than 15% of a person's body weight should be carried or strapped on for transport. Add the laptop weight to other items you are carrying around and calculate the percentage of your weight you are hauling!

What to do: recommendations and tips

The diagram on MIT's RSI Information Workstation Setup Web Page illustrates correct posture at a computer workstation. These diagrams are based on desktop computer use, but apply to laptop users also. To help you reach an approximation of correct setup, here are some tips:
 
  • Where you use your laptop on a regular basis:
    • Use external devices. Attach an external keyboard and pointing device to your laptop. Position them at a height that allows your upper arms to hang loosely from the shoulder and your forearms to extend horizontally to the floor towards the keyboard.
    • Raise the laptop. Place the laptop on a stand, book or other surface that raises it to a height that you can see the screen without having to bend or rotate your neck.
    • Ensure proper seating. Use a chair that supports your body.

  • When transporting and using your laptop in class, on a plane, in a hotel room or other temporary location:
    • Carry only the essential laptop accessories.
    • Use a sturdy bag, backpack, or rolling luggage.
    • Look for laptop friendly work surfaces.   Avoid high table surfaces. Use a keyboard tray if available. If you cannot find a surface that is low enough, choose an armless chair and put the laptop in your lap, using a book or pillow to elevate it a few inches.
    • Pack an external mouse.  If you find the integrated touchpad or rollerball causes you any strain, always bring an external pointing device or use keyboard shortcuts.
    • Be aware of your posture.  Avoid resting your wrists while typing. Keep your wrists as flat as possible. Use whole hand and arm movements to navigate the keyboard. Avoid bending your neck and head forward to see the screen.
  • Take frequent breaks whenever you use a computer! Load Stretch Break software to remind you.

Resources to help you with laptop setup and accessories

The ATIC Lab maintains an inventory of alternative keyboards and pointing devices. Most devices are available for a 3-day loan period to MIT community members with a valid ID. See Alternative Keyboards and Alternative Pointing Devices for a list of available devices.
Please call 617.253.7808 or e-mail atic@mit.edu to schedule a demo.
ATIC Home