Kristianne Egbert has worked in occupational ergonomics for nearly 20 years and is now a senior corporate ergonomist at Briotix Health, a workplace injury prevention company. Perhaps unsurprisingly, Egbert also says that repeated use of a laptop alone on a desk is going to have a huge effect on your overall posture.
Egbert referred to what’s known as the 20-degree rule. If you’re holding your neck at an angle of 20 degrees or more, you’re officially crossing the risk threshold. “You’re probably bending over because you’re leaning forward to see that screen and be able to reach the keyboard,” she says.
Sitting back farther in your chair might seem like a fix to the problem temporarily, but in reality, bending beyond 20 degrees isn’t the real issue. Most people aren’t comfortable holding that position for long periods of time, which means it’s what else your body does to compensate that’s problematic.
“Nobody really wants to bend their head that much more than 20 degrees,” Egbert says. “So, when you don’t want to bend your neck forward, then the rest of your body is going to try and accommodate.”
You might tilt your whole back forward to avoid that extreme neck posture to type on the keyboard and see the screen of your laptop. That’s where bad posture habits really form. It’s not that you need to just suck it up and have better posture. You need to change the way you’re working, not necessarily your discipline.
“The other thing that ends up happening when your back starts getting tired is you’re like, ‘OK, well, I’m gonna scoot back a little bit to keep my back a little straighter,’” she says, demonstrating the position over the Zoom call. “But then, my arms are going to come out a little bit more, and I’m anchoring my wrist down while I’m typing.” This position can cause all sorts of other problems.
It’s even worse for shorter people, who are often working from chairs that aren’t tall enough. Egbert often recommends putting the laptop down on the lap, so that your arms can be down “where they belong.” You can tilt the laptop screen and look down at it, cutting the risk of leaning forward too much.
What to Do Instead
Fortunately, there are some simple (and even affordable!) solutions to this ergonomic disaster. Both experts I interviewed indicated that your office chair is a good place to start for better posture and office ergonomics. (We have an excellent guide that can help.)
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