Best Laptop Setups for Neck and Back Pain Relief

July 16, 2019 | Back Pain

Long hours spent working on a laptop can cause serious pain to your neck and back if your laptop is not properly positioned. Luckily, there are ways you can work on a laptop all day and prevent the sharp pain you feel in your neck and back after a long day. 

Don’t use your laptop on your lap

Just because it’s called a laptop doesn’t mean it has to be used on your lap. When the laptop is on your lap, it encourages bad posture where you slouch and jut your head forward to see the screen. This puts extra pressure on your neck and upper spine. If you don’t have a desk to work on, try propping your laptop up on your lap with a pillow or computer bag.

Use a separate keyboard and mouse

The trackpad and keyboard built into your laptop is not the best for long-term use. Their use causes  the shoulders to oftentimes hunch over. Use a separate keyboard and mouse for optimal comfort when working for an extended period of time. Your keyboard should be positioned so that your shoulders and arms can relax at a 90-degree angle. This will stop your shoulders from rounding and pulling on your neck muscles.

Find an ergonomic chair or standing desk

The type of chair you use when working is important for encouraging good posture and reducing neck and back pain. Your chair should be fully adjustable and have lumbar support. If your chair has a head rest, be sure to keep your head flush against it to practice good neck posture. It’s also important to stand up every now and then to get the blood flowing. The best way to do this while still working is with a standing desk. For the option to sit and stand at work, standing desk converters are perfect. 

Raise your screen higher

The best angle for your laptop to be is where your neck doesn’t have to bend or rotate. Your laptop can easily be propped up on your desk with a few thick books or a laptop stand. You’ll know if your laptop is high enough if your eyes hit the top third of your screen when you look straight ahead.

Bigger is better

A laptop with a larger screen will reduce the need to strain and hunch forward to see the screen. Alternatively, you could increase the font size on your computer to see better. 

Take breaks

It’s a good idea to take short breaks every half hour to get your eyes off the screen and do some simple stretches at your desk to get the blood flowing and muscles loose. Stretching your neck, shoulders, arms, and legs every few hours can make all the difference in preventing pain at the end of a long workday. 

Neck and back pain relief are just a few adjustments away! By changing these few things, you could prevent long-term neck, shoulder, and back pain. Looking for back-friendly desk chair alternatives? Check out our blog on some of the best options.

If pain persists longer than two weeks, we recommend seeing a doctor because the pain could be the result of a larger back or neck condition. Schedule an appointment with Coastal Spine in Mt. Laurel, New Jersey today.