It’s Time to Stop Using Laptops Incorrectly

In today's digital age, many people find themselves spending extended hours sitting at their desks, often working on laptops. While laptops offer convenience and portability, their prolonged use without proper ergonomic considerations can have detrimental effects on our bodies. In this article, we will explore the importance of maintaining a healthy workstation setup and highlight the significance of using external peripherals, adjusting chair height, and promoting good posture to mitigate musculoskeletal disorders and promote overall well-being.

Laptops were originally developed to be a lightweight, computer in a briefcase – aimed at those who were travelling and needed to continue working away from their traditional desktop / tower PC and screen(s). Nowadays and very much exaggerated because of hybrid working, laptops are used more than desktop PC or towers and the negative impact they are having on us, most without actually yet realising is significant. Laptops were, as the name suggests – designed for the lap, short-term working away from the desk. If you’re reading this and you are someone who uses just your laptop at your office or home desk, even though you have access to a monitor or two, and a keyboard and mouse… read on because this is for you!

This article was inspired by a post I saw on LinkedIn about HRBPs which gained quite a lot of traction around this topic, but me being beady-eyed spotted that Kara is sitting at her desk with her elbows lower than her hands and wrists (bad for blood flow, great for RSI and numbness) and that she’s using the laptop without a keyboard, possibly without an additional screen and the laptop isn’t raised up. This is not how we want to be or should be working, especially when we are in the office. Our employers should be encouraging and educating us on the importance of ergonomics and not just passing out laptops without educating us on how to use them correctly to avoid aches, pains, even surgery should it get too bad in the future (sorry Kara, if you ever see this article it was the perfect opportunity to try and educate people a little more on this topic I am passionate about!)

The human body is not designed to remain in a sedentary position for long periods. Unfortunately, the hunched posture commonly adopted while working on a laptop alone, and not adding additional peripherals to it, can lead to various health issues. Neck and back pain, shoulder tension, eye strain, and wrist discomfort are just a few examples of problems that can arise from improper ergonomics. By recognising these concerns and making necessary adjustments to our workstations, we can significantly reduce the risk of these musculoskeletal disorders.

Furthermore, according to statistics from the Office for National Statistics for the first quarter of 2023, a record high of 2.55 million people in the UK aren’t working due to long-term sickness, and there has been a significant increase in musculoskeletal issues (back and neck pain).

The rise in the number of UK workers suffering from back and neck pain is possibly due to the shift to homeworking over the last few years and homeworkers having unsuitable workstations and so adopting poor posture, such as being hunched over a laptop at a dining table for long working hours.

Implementing Effective Ergonomic Strategies:

To create a workspace that prioritises health and comfort, certain key elements must be considered. Let's delve into some essential ergonomic strategies that can improve the overall well-being of individuals working at their desks:

1. Utilise External Peripherals:

Using a separate keyboard and mouse, in conjunction with a laptop stand or external monitor, helps promote proper alignment of the neck, shoulders, and wrists. By raising the laptop screen to eye level, strain on the neck is reduced, and users can maintain a more upright posture. This configuration allows for a more relaxed and natural positioning of the hands and arms, minimizing the risk of repetitive strain injuries.

2. Optimise Chair Height:

Adjusting the chair height is vital for achieving an ergonomic posture. Ideally, the chair height should be set so that the individual's feet are flat on the floor, knees are at a 90-degree angle with a slight flow through the legs, a gap of 2-3 fingers behind the back of the knee and the front of the seat pan, and the hips are slightly higher than the knees. This alignment helps distribute body weight evenly, reducing pressure on the spine and lower back. Additionally, the chair should provide adequate lumbar support to maintain the natural curvature of the lower back.

3. Promote Good Posture:

Encouraging good posture is crucial for preventing musculoskeletal issues. While seated, individuals should aim to keep their back straight, shoulders relaxed, and elbows positioned just above their wrists. Frequent breaks and gentle stretching exercises can also help alleviate muscle tension and improve blood circulation, I recommend popping a Post-It note on your screen saying “Stand up Hana!!” or whatever suits you so every time you spot it if you’ve not stood for about an hour, you stand up stretch, move and sit back down again.

It's key that employers, Health & Safety Officers and employees are prioritising ergonomics in the workplace. It is essential for maintaining the health and well-being of individuals who spend significant time working at their desks. By incorporating external peripherals, adjusting chair height, and promoting good posture, we can minimise the risk of musculoskeletal disorders and enhance overall comfort and productivity. Whether at home or in the office, investing in a proper workstation setup is a small but significant step toward safeguarding our bodies from the harmful effects of prolonged laptop use. Remember, your body deserves the care and attention it needs to thrive, even while you work, and these simple changes can make such a difference. So, will you stop using your laptop at your desk?

If you need more support on this topic, we offer DSE Assessor Training and DSE Assessments and Health & Safety Consultancy for business, and would love to help educate you more.