If you’ve ever spent hours upon hours working on a laptop, you’ll have felt the build-up of discomfort in your neck, back, and shoulders at the end of a long day. Many office workers and remote employees wrestle with the headaches of maintaining proper posture, leading to chronic discomfort over time.
A standard recommendation for improving laptop ergonomics is to get a laptop stand. But do these stands help with posture and back pain?
To put it briefly, a laptop stand can significantly improve your workstation setup and relieve your body from excessive strain, but only if you use it correctly. However, on its own, a laptop stand may not be adequate. It should combine with other ergonomic practices to create a comfortable and health-friendly workspace.
Why Do Laptop Stands Cause Back and Neck Pain?
Laptops are designed for convenience and portability but aren’t designed with ergonomics in mind. Unlike desktop computers, in which one can position every separate component, the monitor, keyboard, and mouse, one compact unit does it all with laptops. Hence, they created an entirely new ergonomic flaw: the screen is too low.
Most people put their laptops on a desk or table, requiring them to tilt their heads down to see the screen. This leads to a lot of strain on the neck and upper back—hence the forward head posture, where the head shifts forward, creating added pressure on the cervical spine.
If you raise the laptop, the keyboard will be too high. If you try to lift the computer to the level of the eyes to solve the screen height problem, the keyboard and touchpad will be extremely high and cause your wrists and shoulders to strain excessively.
These poor postures, repeated over very long hours daily, can lead to tight muscles, stiff joints, or, in extreme cases, spinal issues.
Laptop Stand and Ergonomics to the Rescue
A laptop stand elevates the screen to eye level, eliminating the downward tilt of your head. This, in turn, allows an operator to maintain a relatively more neutral position for their spine while working.
1. Better Posture
- Your head is aligned with your spine, thus reducing strain on your neck.
- Because the shoulders are not hunching forward, they tend to stay relaxed.
- The spine maintains a neutral position, minimizing back pain.
2. Decreased Neck and Back Strain
Raising the laptop means you don’t need to bend down your neck for lengthy durations, preventing the buildup of stress and tension in the cervical spine and upper back muscles.
3. More Comfortable and Productive Work
- Reduced muscle fatigue
- More time to work without discomfort
- Sustained energy levels throughout the day
4. Increased Airflow and Cooling
Most laptop stands are designed to increase airflow around the laptop’s body. Hence, no overheating takes place; this improves performance and longevity.
Will a Laptop Stand Solve Everything?
A laptop stand fixes the issue of screen height; however, it does not fix the fact that the keyboard and mouse will be high. To have perfect working ergonomics, you must also:
1. Use an External Keyboard and Mouse
After raising your laptop to eye level, typing on its built-in keyboard is too tiresome for the hands. The wireless or wired external keyboard and mouse provide proper hand position:
- Keep elbows at a 90-degree angle to avoid straining the wrists and shoulders.
2. Adjust Chair and Desk Height
Your chair height should let your feet rest flat on the ground, with your knees at a 90-degree angle. If your desk is higher, you can get a footrest to support your legs.
3. Sit at the Right Distance
Your eyes should be about 20 inches from the screen. Too close will create eye strain; if it’s too far, you might lean forward, causing back pain.
4. Take Breaks and Move Around
Sitting still for a long time is unhealthy, regardless of good posture. Follow the 20-20-20 rule:
- Every 20 minutes, look 20 feet away for 20 seconds to reduce eye strain.
- Stand up and stretch at least once every hour.
5. Maintain a Neutral Spine While Seated
A lumbar support pillow or an ergonomic office chair can help maintain the natural curve of your lower back.
How to Choose the Right Laptop Stand
| Feature | Why It Matters |
|---|---|
| Adjustable height | Allows for customization of screen position for perfect posture. |
| Stable base | Prevents wobbling or tilting of the laptop. |
| Ventilation design | Keeps the laptop from overheating by allowing airflow for cooling. |
| Portability | Foldable if you travel or work in different locations. |
Signs You Need a Laptop Stand
- Neck pain is often experienced after using a computer for too long.
- Soreness builds up in your shoulder region by the end of the day.
- You often hunch over your laptop when in use.
- You frequently get headaches or eye strain.
Conclusion
Laptop stands help with ergonomic practice since they raise the screen to eye level while properly supporting posture, thus relieving the neck from strain, back pain, and muscle tension.