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Editor’s Note: This story originally appeared on FlexJobs.com.
According to the U.S. Census Bureau, 92% of households have a computer.
And if you’re joining the remote workforce, there’s a good chance that you’re part of that 92% and choosing between working on a laptop or a desktop.
The Health Dangers of Working on Laptops
More often than not, remote workers turn to laptops for their portability and freedom.
You might dream of working at a coffee shop one day and on your back porch the next. However, laptop portability comes with health dangers to be mindful of.
Back and Neck Strain
Working on a laptop for a long time, you’ll likely notice an ache in your neck that grows into severe pain if you’re not mindful. That’s because laptops often force us into poor posture. Or, we choose poor posture when we slouch in bed or sit on a couch to work.
Without realizing it, you might be hunched over looking at your laptop screen for hours. This puts a lot of strain on your upper back and neck muscles, leading to pain and stiffness.
Over prolonged periods, it can lead to more complications, as other muscles in your body get strained trying to support your upper body.
There are a few things you can do to combat this issue. You can and should enjoy the benefits of leaving your home office. Heading to the coffee shop, local library or the back porch are great options to get some fresh air.
However, consider a more ergonomic setup for your primary workspace.
Ideally, you’ll have a separate keyboard, mouse and monitor to keep everything at the appropriate level. Your monitor should be high enough to look straight ahead and not need to bend your neck.
Wrist Injury
Along with protecting your neck and back, a separate keyboard and mouse will help prevent carpal tunnel.
As a laptop user, you’re more susceptible to carpal tunnel due to the angle and size of the built-in keyboard. Carpal tunnel syndrome is a condition that causes pain, numbness and tingling in the hands and wrists.
Along with investing in an external keyboard and mouse setup that allows a more natural position, take regular breaks throughout the day to give your wrists a rest.
Eye Strain
While eye strain is a concern when working on any electronic device for extended periods, it’s even more so when your eyes are looking at the smaller screen of your laptop.
There’s no conclusive evidence that your eyes will suffer long-term, but you can avoid pain and discomfort with a timer.
Opticians recommend that you work with the 20-20-20 rule. For every 20 minutes of use, look 20 feet away for 20 seconds.
Consider setting a timer to remind yourself to glance away at 20-minute intervals throughout your workday.
Headaches
You might be surprised when headaches start to develop after prolonged laptop use. Staring at any computer screen all day can lead to headaches, especially the smaller laptop screen.
If you get headaches more often, try taking more breaks or adjusting the brightness of your screen.
You might also want to consult with an optometrist to discuss the possibility of getting computer glasses. These are designed to help minimize the strain on your eyes while working on a laptop or another electronic device.
Dry Eyes
Have you noticed that your eyes feel dry and irritated? Like allergy season is suddenly year-round? It’s not your imagination.
Studies show that we blink 66% less when working on a computer.
Your eyes will often feel dry and irritated after staring at a screen for long periods without blinking. As a result, your tears don’t have a chance to keep your eyes lubricated.
While setting a timer to blink more often is unrealistic, try to be mindful that you’re intentionally fighting the urge to stare.
You can also try using eye drops to help keep your eyes lubricated throughout the day. Just be sure not to use them too often, as this can cause other issues.
A Sedentary Lifestyle
When your office is just down the hall, it’s easy for a sedentary lifestyle to creep in. And sitting too much can lead to increased health risks, such as an increased risk for anxiety, high blood pressure, heart disease and other health conditions.
To avoid the negative health effects of a sedentary lifestyle, consider standing or walking around for a couple of minutes every hour. Set a timer on your phone as a reminder, or use one of the many fitness trackers available to target a daily steps goal.
You should also consider investing in a standing or treadmill desk, allowing you to work on your feet without giving up work time throughout the day.
Laptop Radiation
Ironically, your lap is one of the worst places to hold your laptop. This is especially true for men, as some evidence suggests that long-term laptop use can lead to male infertility.
To combat this, try to keep your laptop off your lap, and get a lap desk to ensure your device has adequate ventilation.
Laptop Heat
What do you have in common with those who work in front of open fires and coal stoves if you’re a laptop user?
The possibility of developing “toasted skin syndrome,” which is precisely what it sounds like.
Prolonged exposure to heat can essentially toast, or burn, your skin. While it might not seem like a big deal, it can lead to some severe skin problems, such as burns, rashes, and even acne breakouts.
To avoid these issues, keep your laptop on a hard surface instead of your lap. Additionally, try to use it in a well-ventilated area, so the heat has somewhere to escape.
If possible, invest in a cooling pad designed for laptops. These can help dissipate the heat and prevent it from causing any skin damage.
Protecting Your Health While Working on a Laptop
While working on a laptop has its perks, it’s essential to be aware of the potential health risks. By taking some simple precautions, you can avoid health risks associated with laptop usage.
So, go ahead and enjoy the freedom and flexibility that comes with working on your laptop, but be sure to take care of yourself in the process.
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