Do you own a laptop? Then you must be having troubles with back or neck pain. If not, don’t worry, its on its way as they are free add-ons which are not mentioned on laptop box.

Laptops have become a must have electronic in every home. I have also found many homes without a television but never without a laptop. As name describes ‘Laptop, means a portable computer which you can rest on ‘Top’ of your ‘Lap’. But we all miss the point its a device originally designed to be used only for a short term. But we all end up using it for more than 4-8 hours/day.

Here are some common positions which we end up trying to find ourselves comfortable since we don’t own a laptop accessory.

Well, its turns out most of the position above results in having a sore in highlighted points in body next day. That is because even though we spend money on buying expensive laptops with latest features and ant-virus, we miss on spending on its other essential accessories. Its like a virus waiting to attack you with all aches if you don’t have the below

· Laptop table

· Computer chair

· Proper lighting

· External keyboard

· Mouse

Below are a few tips on how to use a laptop

1. Incorporate mini-breaks every 20 to 30 minutes to break up repetition and static postures.

2. Maintain a comfortable viewing distance from your screen. Angle the laptop screen so that it is perpendicular to your line of sight, if lighting permits.

3. Keep your head and neck in a neutral posture; avoid excessive neck flexing or rotation.

4. Good posture is important. To maintain correct sitting posture means sitting comfortably in a chair.

5. When working at your desk adjust the height of your chair. Experiment with table height, chair height and keyboard angle to maintain neutral wrist postures.

6. If you use a table make sure it is at the appropriate height for your physical requirements to sit at and work comfortably.

7. You may need a foot rest or have both feet planted to the floor.

8. Some people may need a chair with arm rests so they can rest their elbows. The armrests assist in decreasing shoulder, neck, and upper back strain.

9. Position the keyboard at elbow height, and keep your wrists straight while keying.

10. Remember: if you raise your chair use a footrest to support your feet. When seated your hips should be slightly higher than your knees.

11. If you are seated in a side chair or couch, use a pillow to support your arms while keying. This will help you maintain neutral arm, wrist, and hand postures.

12. Attach an external mouse instead of using the small constricted touchpad or trackball.

13. Rest your eyes occasionally by focusing on distant objects (i.e., look out a window).

Posture technique:

· Spine: Ears are in line with tops of shoulders, and shoulders in line with hips.

· Shoulders: Upper arms hang relaxed and close to the body.

· Wrists: Hands are in straight lines with lower arms.

Keyboarding and pointing techniques:

· Keep your fingers relaxed while typing and using a mouse.

· Use a soft touch on the keyboard instead of pounding keys with unnecessary force.

· Grab the mouse gently.

· Avoid holding a pen or anything else in your hands while you type or use the mouse.

· Relax your fingers and hands between bursts of typing or mousing using a flat, straight wrist posture.

· Don’t rest your elbows on hard surfaces

Sources: http://patient-health-education.suite101.com/article.cfm/laptops_muscle_tension_back_pain

http://www.safecomputingtips.com/laptop-ergonomics-tips.html

http://orthoinfo.aaos.org/topic.cfm?topic=A00261

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