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Notebook computers offer a choice of environments and locations where a person can use their computer. However, their design does not allow for some basic ergonomic adjustments to be made.

The risk of physical strain injuries to the neck, shoulders, arms and eyes is generally higher with notebook computers than it is with desktop computers. This is due to the inability to separate the keyboard and the screen and the variety of environments in which a notebook is used.

Topics covered in this document include:

Potential hazards with notebook computer use Back to top

The lack of adjustment in notebook computers means the operator's posture is compromised. If the screen is at the optimal height for the operator, then the keyboard is too high. If the keyboard is at the optimal height, then the screen is too low. Each position may result in muscle discomfort or strain.

Injuries that may occur include:·

• Occupational Overuse syndrome (OOS) also known as repetition strain injury (RSI) through use of unnatural postures or prolonged tension on muscles and tendons and other soft tissues.
• Muscular discomfort from maintaining prolonged poor posture.
• Eye strain through use in environments where there is poor lighting, glare or reflections. Also as a result of straining to view details on small screens.
• Manual handling strain through carrying notebooks for extended periods and/or lifting out of awkward spaces. Strain may be the aggravation of an existing injury.

Tripping hazards can also be created when the notebook has external lines attached such as mains power cords or telephone lines.

Minimising the risk of strain or injury.

Although the design of notebook computers prevents the risks of strain being eliminated there are a number of ways that the risks can be minimised.

If a laptop is to be used for extended periods (i.e. more than 2 hours in any one session) an external monitor and/or keyboard and mouse should be used. Ideally the notebook should be attached to a docking station.

Figure 1: Docking station Back to top

As it is not possible to adopt the correct neck and wrist postures without the use of an external keyboard and mouse, it is usually preferable to sacrifice neck posture rather than wrist posture. The neck muscles, being larger and stronger, are generally more able to cope with the increased workload. This can be achieved by placing the notebook on a desk at a height where the elbows are at 90 degrees and the wrists kept straight (see figure 2). Appendix 1 contains information on correct ergonomic positioning.

Figure 2: Preferable position for notebook use Back to top

There are several other ways to reduce the risk of strain or injury:

1. Whenever possible sit in a comfortable chair at a desk;
2. Take frequent rest breaks (at least every 20 minutes but more often if the set up is not optimal) to allow eyes and muscles to recuperate;
3. Do not use for extended periods (maximum of 2 hours in any session);
4. Use an external mouse, keyboard and monitor where possible;
5. Set the screen at an angle that reduces the need to bend your neck, and minimises reflections; and
6. Consider using a trolley or backpack to carry the notebook computer.

Preventing eye strain Back to top

Constant viewing of small objects on a small screen, incorrect monitor position, glare or reflections may cause eye strain or headaches. The risk of eyestrain can be reduced by:

• Working in environments free from glare or reflection
• Ensure adequate lighting · Increasing font size for comfortable viewing
• Use a standard computer monitor at a docking station where possible
• Position monitor for comfortable viewing distance
• Take frequent rest breaks. (An old but valid idea is the 20/20 rule which states "every 20 minutes look at something 20 feet away (approx 6 metres) for 20 seconds".
• Regular blinking also helps prevent eyes drying out.

Preventing manual handling injuries Back to top

Notebook computers are often carried as an addition to all the usual personal belongings. They are also lifted in and out of cars or other awkward spaces thus increasing the risk of a muscular strain injury.

Manual handling risks can be reduced through:

• Minimising the need to carry the notebook.
• Minimise the load you are carrying (make two trips to carry your belongings)
• Alternate sides of the body that you are placing the load on
• Use a trolley or backpack
• Use lifting techniques that minimise strain to the spine. (e.g. maintain the natural curves in your spine by bending your knees and keep the load close to your body)
• Plan your day so you can minimise the need to carry the notebook.

Preventing tripping hazards Back to top

Tripping hazards can be created through attached power and telephone leads. To minimise the risk of tripping only use the cords that you need for that session and do not place them across walking areas.

Ongoing discomfort or pain Back to top

If you are experiencing ongoing discomfort or pain that is not eliminated by the strategies suggested in this document, discuss the problem with your Principal. If you are experiencing strong pain seek medical advice.

Further advice on reducing strain is also available from Employee Support Services (9264 4889).

References Back to top

	1.	Australian Standard AS 3590 (1990) Screen-based Workstations
	2.	Occupational Overuse Syndrome - Keyboard Operators: Reducing The Risk - WorkSafe Western Australia
	3.	Officewise. Victoria WorkCover

Useful links Back to top

There are many websites that provide useful information on ergonomics and computers at home and in schools. A few of these sites are listed below. The Department does not necessarily endorse information provided on these websites.

	Healthy Computing
	Cornell University Ergonomics Web
	Office Ergonomics Training
	Ergonomics in Australia

Appendix 1 Back to top

Ergonomic and posture principles for general computer use

• Sit up and back in your chair.
• The top of the monitor screen should be at or just below eye level.
• The monitor should be positioned directly in front.
• At the correct height for keyboarding your elbows are approximately level with the keyboard and bent at 90 - 100 degrees.
• The knees should be at 90 degrees or greater.
• A footstool may be required.· Keep elbows close to your sides.
• Working documents should be between you and the monitor or just to the side of the monitor on a document holder.
• Frequently used equipment should be within easy reaching distance.
• Keep mouse as close to the keypad as possible and on the same level.
• Look away from the screen and focus on distant objects regularly to reduce eye strain (remember that blinking helps to lubricate your eyes).
• Avoid glare or reflection from windows or lights where possible.
• Avoid holding your muscles tensed for long periods of time.
• Stretch frequently.
• Change tasks frequently to help prevent muscle stiffness.
• Take short frequent micro-breaks. Short and frequent breaks are more beneficial than longer less frequent breaks. Suggested breaks are 2-3 minutes every 15-20 minutes, 5 minutes every 30 minutes or 10 minutes every hour.

If you have any further question regarding your health and safety whilst using a laptop computer, please contact either the Department's Safety Officers or the Injury Management Consultants.

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