Over the years, I’ve written several columns about ergonomics, but many of those early pieces predated smartphones and even laptops, focusing largely on how to set up a desk and chair to minimize injury or strain when using a desktop computer. I still use a desktop, along with a laptop, tablet and phone, but today most people do the bulk of their “computing” on portable or even handheld devices.
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Let’s start with computers. Regardless of whether it’s a desktop or laptop, your device should be positioned at the right height and with you sitting in a desk chair designed to encourage good posture while working at your keyboard. There are many on the market. The one I use is the ErgoChair Pro from Autonomous.
The federal Occupational Safety and Health Administration (OSHA) has a Computer Workstations eTool that recommends proper height for chairs, monitors and keyboards, including setting “the chair height and work surface height to maintain a neutral body posture.” OSHA recommends “elbows should be about the same height as the keyboard and hang comfortably to the side of the body. Shoulders should be relaxed, and wrists should not bend up or down or to either side during keyboard use.”
A poorly positioned keyboard can force your body into awkward positions. Too low, and your wrists bend upward; too high, and your shoulders creep up as you raise your arms. According to OSHA, adjusting both chair height and desk height can help keep your posture neutral and reduce strain.
Eye strain
It’s also best to keep your monitor centered in front of you instead of angled sharply to the left or right. And if you find yourself squinting, that’s a sign the text is too small. Most software, including web browsers, allows you to enlarge text, and there are operating system settings that can customize your display as needed.
If you’re getting eye strain from a laptop or just want more screen real estate, consider attaching an external monitor. Nearly all laptops have HDMI ports that support monitors, and even if they don’t, there are ways to connect an external monitor to a laptop’s USB port. If you use an external monitor, you might also want to connect an external keyboard that you position in front of the monitor so you don’t have to glance to the side. In that case, you’ll also benefit from an external mouse.
Avoiding “tech neck”
Even if you’re sitting on a good chair at the right height, prolonged sitting can contribute to neck, back and hip pain, weaken core and leg muscles, and increase strain on the spine. It can also affect urinary health, especially for older men. Some people opt for standing desks, which can reduce prolonged sitting and encourage movement, but make sure you’re not looking down at your device because, as I explain later, it can cause neck and spine issues.
When I travel, I often plop my laptop on a hotel or coffee shop table, which is rarely the correct height for ideal use. Sometimes I even work from bed. And nearly everyone I know spends a lot of time looking at their phones, typically looking down, which is a recipe for “tech neck.”
My colleague Kerry Gallagher, who writes for parents of children and teens, addressed this issue in a blog post for ConnectSafely, where she explained that “Tech neck refers to the strain and stress placed on the neck and upper spine from looking down at devices for prolonged periods,” with “force on the cervical spine increasing from 10 lbs. to up to 60 lbs.”
It’s also true for adults. A paper by Kenneth K. Hansraj, MD, Chief of Spine Surgery at New York Spine Surgery & Rehabilitation Medicine, reported that “An adult head weighs 10 to 12 pounds in the neutral position. As the head tilts forward the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees.”
I’m guilty of looking down at my phone, but a post on the Aurora Health Care site recommends that you “hold your phone or other device at eye level” and “set timers to remind you to take breaks from your phone.” If necessary, you can prop your device up with a pillow or a stand so that you’re not looking down at it.
My smartwatch reminds me when it’s time to stand or take a walk, although I admit I don’t always do so when prompted.
Even talking on the phone can take a toll on your neck and shoulders, especially if you’re holding the phone between your ear and shoulder, a habit many of us developed back in the days of desk phones. Tilting your head this way places uneven stress on the muscles of the neck and upper back. If you’re on a long call, consider using speakerphone, earbuds or a headset so you can keep your head upright and your shoulders relaxed.
For video calls, position your phone, tablet, or laptop so the camera is at or near eye level, rather than on your lap or a low table that forces you to look down. And if it’s just a voice call, consider talking while walking so you can get some exercise while taking care of business or chatting with friends or loved ones. Just don’t try that with a video call unless you want to risk finishing the conversation on the way to the emergency room after tripping on the pavement.
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