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Ergonomics: Working from Home and Laptop Use

Working from home has become increasingly common, but many people unknowingly set up their workspaces in ways that can lead to discomfort and injury. One of the most frequent mistakes is using a laptop in a non-ergonomic position, which can cause neck flexion and other issues. Let's explore the common pains associated with improper laptop use, and how to set up an ergonomic home workspace to reduce the risk of injury.


Common Pains Due to Non-Ergonomic Laptop Use

  1. Neck Pain: Often referred to as "tech neck," this pain results from looking down at a laptop screen for extended periods. The unnatural angle places excessive strain on the neck muscles and ligaments 1.

  2. Shoulder Pain: Poor posture and the need to reach for the keyboard can cause tension and discomfort in the shoulders 2.

  3. Wrist and Hand Pain: Typing on a laptop keyboard without proper wrist support can lead to repetitive strain injuries, such as carpal tunnel syndrome 3.

  4. Lower Back Pain: Slouching or hunching over a laptop can weaken the core muscles and lead to lower back pain 2.

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Steps for an Ergonomic Home Desk Setup

  1. Adjust Your Chair:


    • Ensure your chair supports your lower back. Adjust the height so your feet are flat on the floor and your knees are at a 90-degree angle 4.

    • Use a lumbar support cushion if needed to maintain the natural curve of your spine 4.

  2. Position Your Laptop:

    • Use a laptop stand or a stack of books to raise the screen to eye level. This helps keep your neck in a neutral position 5.

    • Connect an external keyboard and mouse to avoid reaching and to keep your wrists in a neutral position 5.

  3. Monitor Placement:

    • Place your monitor about an arm's length away, with the top of the screen at or just below eye level 6.

    • If using multiple screens, position them at the same height and angle to avoid repetitive neck rotation 6.

  4. Keyboard and Mouse Setup:

    • Position your keyboard and mouse close to your body to keep your elbows at a 90-degree angle and your wrists straight 6.

    • Consider using an ergonomic keyboard and mouse to reduce strain 6.

  5. Lighting and Breaks:

    • Ensure your workspace is well-lit to reduce eye strain. Use natural light where possible, but avoid glare on your screen 7.

    • Take regular breaks to stand, stretch, and move around. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds 7.


How These Steps Reduce the Risk of Injury

Implementing these ergonomic adjustments can significantly reduce the risk of musculoskeletal injuries. Proper chair and monitor positioning help maintain a neutral spine, reducing neck and back strain. Using an external keyboard and mouse prevents wrist and shoulder pain by promoting a more natural hand position. Adequate lighting and regular breaks help prevent eye strain and overall fatigue, contributing to a healthier and more productive work environment.



Still having pain? An office ergonomic assessment can help set you up for success. Ergonomist Hailey can provide immediate solutions as well as a list of other suggestions and adjustments all after an on-site assessment of your space. Contact us at navisess@leducphysio.ca today for any questions and to get started!




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