- Michelle Lieu
The Hidden Dangers of Using a Laptop
The use of laptop computers has been increasingly popular due to the portability and convenience for work, study and home use.
But at what cost does this convenience come at?
Studies conducted in American colleges found that 67% of participants have experience pain in their upper limbs as a result of computer use, with another study showing 47% of laptop users experiencing pain or symptoms in their arms.
Symptoms can include:
Pain
Numbness
Tingling
Why does this happen?
As with any activity, repetitive or prolonged postures can lead to localised stiffness and tightness, so it’s no surprise that working on a laptop for hours on end can lead to pain and discomfort.
Commonly adopted laptop positions
1. Using a laptop while sitting on a chair with a back rest; without use of table
2. Using a laptop at a desk while sitting on a chair with a back rest
3. Using a laptop while sitting against a wall
We're all guilty of using our laptops in one or more of the above positions, but what risks do they pose?
Let's take a closer look...
1. Using a laptop while sitting on a chair with a back rest; without use of a table

Neck pain from looking down
Tight/rounded shoulders
Eye strain from small and far screen
Wrist stiffness from sustained position
Curved upper back posture
Calf tension from supporting the laptop
2. Using a laptop at a desk while sitting on a chair with a back rest

Eye strain from poor screen position
Neck pain from looking downwards
Wrist pain from sustained position
Pressure directly over carpal tunnel
3. Using a laptop while sitting against a wall

Low back pain from sitting position
Numbness in legs and feet
Neck pain from looking down
Rounded shoulders
Eye strain from small/far screen
How can you reduce your injury risk while using a laptop?
Position 2 poses the lowest risk of developing pain in various parts of your body however there are still things you can improve on.
Have a look at the picture below and see if you can improve the ergonomic set up for position two.
*hint: there are at least 4 crucial things you need to change*

6 MUST-DO STRETCHES FOR THE LAPTOP USER
5-10 minutes worth of simple stretches every hour can make a significant impact on your overall well-being.
Here are six of the quickest and easiest stretches you can do to relieve your body of tension and stiffness.
1. Upper Trap Stretch

Place one hand behind your back
Pull that shoulder down
Tilt your head to the opposite side
Rotate your head towards the ceiling
Gently pull your head across for a deeper stretch
Hold for 20 seconds
2. Levator Scap Stretch

Place one hand behind your back
Tilt your head to the opposite side
Rotate your head towards your opposite armpit
Gently pull your head down for a deeper stretch
Hold for 20 seconds
3. Deep Neck Flexion

Gently glide your chin back (double chin)
Squeeze your shoulder blades together
Hold for 5-10 seconds
Repeat 5 times
4. Modified puppy pose

Stand facing a wall
Place the palms of your hands onto the wall with arms straight
Slightly bend your knees
Slowly push your hips back and your chest down
Take a couple of deep breaths in this position
Hold for 20 seconds
5. Thoracic Extension Stretch

Interlace your fingers
Raise your hands above your head
Push your palms up towards the ceiling
Take a deep breath in and arch backwards
Hold for 10 seconds
Relax and repeat 5 times
6. Wrist Extension/Flexion Stretch


Have one arm straight out in front of you with the palm up
Use your opposite hand to gently pull your fingers back and down
Hold for 20 seconds
Repeat with your palm down
Hold for 20 seconds
Please remember...
Most injuries occur due to repetitive activities which can gradually develop into painful conditions such as tendinitis.
Lack of healthy joint/muscle flexibility and muscle strength is a key component of tissue overload injuries.
The above advice and exercises are general in nature. If your symptoms persist, please speak to your physiotherapist as soon as possible.
When was the last time you had a musculoskeletal checkup?
It is easier and more cost effective to prevent an injury compared with trying to recover from an injury.
Most people visit their doctor and dentist 2-4x per year for a checkup. Seeing your physiotherapist should be no different.
If you need guidance and want to learn strategies for preventing tissue overload injuries, please book an appointment today