Hooked to the laptop? How to prevent musculoskeletal disorders.
During the last few years –very particularly, in the new working environments derived from the pandemic of the COVID-19–, the laptop is had become a very usual tool for million workers. The current characteristics of laptops (light, comfortable and easy to transport) allow you to connect to your work centre from anywhere and perform virtually any task, largely replacing the use of desktop terminals.
However, its compact design in a single unit conditions the user's working posture and, with this, increases their risk of suffering from musculoskeletal disorders.
The main problems arise from the integration of the screen, keyboard and mouse into a single element, using a configuration that is not ergonomic to work with for long periods. For example, the use of the integrated pad in the terminal and the keyboard design itself (keys that are closer together and smaller) make the hand and wrist adopt forced postures.
Therefore, whether we are frequent or occasional laptop users, we recommend that you follow the following basic tips to avoid injuries.
Frequent laptop use:
- If the screen is too low, raise the laptop until the top of the screen is approximately level with the eyes It may be necessary to use an external keyboard and mouse.
- In the case of frequent referring to documents, use a document holder that can be positioned vertically at a comfortable height and close to the screen.
- Use a wrist support to support your hands.
- To reduce glare, place the screen at a perpendicular angle to the windows and respect the most recommendable viewing angles.
- Keep the screen clean to avoid forcing your eyes, thus preventing visual fatigue.
- Take short and frequent breaks every 30-45 minutes.
- Exercise and change your posture throughout the day.
Occasional laptop use:
- Use a chair that allows for an upright or slightly reclining position of the back.
- If the back is reclined, support the feet to maintain an appropriate angle between the legs and body, and use a cushion to support the lumbar area.
- If the laptop is placed on the lap, a folder or other flat, rigid element can be used to achieve a more comfortable position and ensure that the wrists stay straight.
At Mutua Universal, we always remember the importance of maintaining an appropriate attitude and following good habits during the performance of any work activity. Following on from this, it results key the “postural hygiene”, expert as the set of techniques and guidelines to learn to maintain a correct posture and, this way, to prevent or to improve musculoskeletal injuries derived from static postures, incorrect or repetitive movements, or muscular overloads.
Source: Mutua Universal