Sales of laptop computers passed desktops in the U.S. for the first time ever this fall, according to market-research firm IDC.
That's bad news for backs, necks and shoulders.
"Laptops are inherently unergonomic--unless you're 2 feet tall," says physician Norman J. Marcus, a muscle-pain specialist in New York City.
When you work at a computer, the keyboard should be at elbow height, so your upper and lower arms form an angle of 90 degrees or more and your forearms are supported by armrests. The monitor should be roughly at eye level so you can lean back in a chair with back support.
Staples keyboard drawer, $36. See the slideshow for more devices that can make your laptop more ergonomic.
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But most users simply set their laptops on a desk or table--which is hard on many body parts. The keyboard is too high, which makes your arms reach up, your shoulders hunch and your wrists bend down. The monitor is too low, which pulls your head and neck forward and down and puts a strain on your back.
That's OK if you use your laptop occasionally, for short periods. But if you use one for hours at a stretch -- as do millions of college students, business travelers, telecommuters, video-gamers and growing numbers of office workers--you're setting yourself up for muscle problems that can make your entire upper body hurt.
Ergonomics experts have warned about laptop problems for years--mostly in vain. People continue to abandon bulky desktops in favor of the ever-sleeker, lighter portables. And WiFi connections let us use laptops anywhere--in bed, on the floor--in all kinds of contorted positions.
If you were an athlete or a dancer, you'd pay attention to your technique, but With computers, you could stand on your head, hit the keys and perfect letters will appear. People don't think twice about the position they use--until they have the first symptom," says Thomas Caffrey, founder of Myofactors LLC, which does ergonomic consultations for factories and offices (including The Wall Street Journal).
Ergonomics expert Thomas R. Caffrey meets with WSJ' Melinda Beck and shares some tips on making your laptop safer for your back. (Dec. 15)
Mr. Caffrey says office workers are often surprised when muscle strain sets in. "People think, 'How can a mouse or a keyboard hurt you?' "But poor technique can significantly overload the anatomy over time, until the muscles and tendons start to break down and you feel pain, fatigue, weakness or numbness."
A wrong position can cause pain and stiffness in the neck, shoulders, back and arms, as well as headaches, pains in the temporomandibular joint (TMJ) and carpal tunnel syndrome, in which pressure on wrist nerves causes tingling and numbness in the hands. "The most common problems are from the elbows down," says Mr. Caffrey.
Muscles that are constantly contracted can develop myofascial trigger points--small knots of tissue that become exquisitely tender and can refer pain elsewhere. Constant strain can also activate nociceptors--cells in the junctures between tendons, muscles and bones that become chemically sensitized and make even normal activity uncomfortable. "In effect, they lower your threshold for pain," says Dr. Marcus. .
"I get a very specific pain--right where my shoulder meets my neck--and it's always worse when I'm working at home on my laptop," says Debra Torres, a Manhattan attorney, who sometimes puts a tennis ball between her back and her chair for a make-shift massage, or props her feet up on her desk and puts the laptop in her lap to shift positions.
There are simple ways to make a laptop more ergonomic. The key is to separate the keyboard and the monitor so each can be placed at the proper height:
Laptop stands. Getting the monitor higher is simple--setting it on a pile of books will do. Or you can buy stands ($20 and up) that hold your laptop vertically; some let you adjust the height and angle. Either way, you'll need a separate keyboard so your hands aren't at an impossible angle.
External keyboards. These sell for as little as $20; wireless versions for $60 and up. Logitech makes a wireless-keyboard-and-laptop-stand set for $80. A keyboard that slopes away from you provides the best angle for your hands and wrists.
Keyboard tray. Unless you're really tall, setting the keyboard at elbow level means a few inches below desk height. Attachable keyboard drawers range from $30 to $200. If your desk isn't wide or deep enough, try setting the keyboard on your lap with a small cushion under the front edge. (Don't use a laptop on your unprotected lap for long; they can get hot .)
External mouse. If you find the built-in mouse awkward, get an external mouse or keypad ($14 to $75) and set it close to the keyboard. "The farther your hand has to go from your body, the more burden there is on the upper extremities, from your shoulders to your fingertips," says Mr. Caffrey.
Docking stations. These allow you to attach a separate monitor, keyboard and mouse and use your laptop as a central processing unit (CPU). Prices start around $70. This is a good solution for workers who need a laptop for traveling as well as long periods of office work.
Portable solutions. Lapdesks and mini-stands ($4 to $50) make laptops more ergonomic on the go. They raise the monitor slightly by elevating the back edge of the computer. Tamara James, ergonomics director at Duke University, tells students who bring laptops to class that setting them on a two- or three-inch binder will have the same effect. Mr. Caffrey worries that mini-stands may be hard on wrists and hands and suggests reversing the angle to elevate the keyboard instead. Try alternating between the two positions if you're on the laptop a lot.
"Don't just put your laptop on your desk--that's probably the worst place for it," says Ms. James, who says people are usually amenable to such suggestions once muscle strain sets in. "Pain is a pretty good motivator," she says.
