If you find yourself constantly experiencing wrist and back pain, the way you carry your laptop might be to blame.
Although these sleek devices may not appear to be the culprits of body aches, they can often lead to muscle tension, posture issues, and chronic pain. Whether you’re moving from one conference room to another or constantly on the go, how you transport your laptop can have a significant impact on your health.
Ergonomics experts have identified two common ways in which we improperly carry our laptops. Here’s what they are and how you can correctly carry your device to avoid discomfort:
1. Avoid balancing your laptop with one hand.
If you have the habit of carrying your laptop with one hand or the keyboard open, you’re carrying it incorrectly, and your body is paying the price, according to Patrick Maloney, the lead athletic trainer at Tulane Institute of Sports Medicine in New Orleans.
Maloney explains that even though laptops are becoming lighter, carrying the weight on your wrist can still cause a condition known as de Quervain’s syndrome, which is a form of tendinitis. Carrying a 6-pound laptop in this manner can take a toll on your body, especially if you’re doing it for hours every day. Instead, if you must carry an open laptop, use both hands to distribute the weight across two joints and minimize strain on your wrist. Ideally, you should close the laptop and carry it like a book under your arm, keeping it parallel to your hip.
2. Use a backpack to carry your laptop.
The best advice, according to Maloney, is to get your laptop out of your hands and into a backpack when traveling longer distances. However, it’s crucial to choose the right bag. Ergonomics experts recommend that the weight of the bag and its contents should not exceed 10% of your body weight. Overloading your bag with heavy books and clothes in addition to your laptop can have negative impacts on your health, especially for children.
Opt for a backpack rather than a tote bag to carry your laptop over longer distances. Although a backpack may not be the most stylish option, it is the best choice for your back and overall body health. Utilize the backpack’s laptop sleeve for added security, and position the laptop vertically to keep it centered on your body’s midline. Additionally, remember to use both straps of the backpack to evenly distribute the weight and avoid musculoskeletal issues.
If you prefer using a tote bag, switch shoulders frequently.
While experts agree that a backpack is the best mode of transportation for a laptop, if you must use a bag with a single shoulder strap, take extra precautions to distribute the weight evenly. Consider wearing the strap across the opposite shoulder to help balance the load. It’s also important to regularly switch the arm that carries the tote bag to prevent strain on one side of your body.
These small adjustments to how you carry your laptop may not seem significant, but they can make a substantial difference in the long run. Your body will thank you for taking care of its well-being.
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