Ergonomic Laptop Setup: External Monitor, Keyboard and Mouse

I’ve been strictly using a laptop since 2005. A laptop is one of the most common tools people use when it comes to technology.

The ability to take it with us when we travel is super efficient. And that’s what office ergonomics is all about. It’s the study of people’s efficiency in their workplace.

Laptops are also convenient when we’re working from home. Sometimes I’ll work from my standing desk. Others, I might kick back reclined on the couch, just to knock out a few action items on my laptop.

But, I make sure to maintain the natural curves in my spine while I’m reclined. Keeping a neutral spine is always important when I’m working on a laptop for long periods of time.

Laptops are lightweight, portable, and convenient to use. But its compact design can also force me to work in awkward postures.

So, today I’m sharing a guide on how to setup an ergonomic workstation with a laptop. It’ll also talk about other ergonomic devices that I use with it.

Ergonomic Laptop Setup: External Monitor, Keyboard and Mouse

This article will talk about how laptops are not ergonomic at all. However, we can practice good ergonomics by adding a few external devices. It’ll talk about how to use those devices to setup an ergonomic workstation with a laptop. As well as, the best posture for working on a laptop.

I’m writing this article so you can learn from years of my mistakes. My goal is to make this process as helpful for you as possible. I want you to learn the easy way, skipping years of chronic pain and excessive muscle tension.

Side note: None of the ergonomic devices I mention in this article are paid promotion. I’m not compensated by any of the manufacturers. I paid my own money. I enjoy sharing items that have improved my computer posture and quality of life.

Are Laptops Ergonomic

Laptops (alone) are not ergonomic at all. The laptop screen is too small, which can cause eye strain. It’s also too low, which can cause neck and shoulder pain. Laptops (by themselves) are not ergonomic, even when it’s paired with the most expensive ergonomic chair.

How To Be Ergonomic With A Laptop

Use An External Monitor

Using a laptop monitor caused neck pain, tension, and dysfunction. It took me years to fix. If I’m going to work for a long period of time, I never work on a laptop monitor anymore.

My favorite device to improve posture at computer is an external monitor. It’s easy to get the eye level correct. And the screen is also a lot larger. This means I can work with 2 windows open next to each other, at the same time. This gives a huge boost to my work productivity.

Use a Laptop Stand

Obviously, it’s not convenient to travel with an external monitor. It that case, I use a laptop stand. It allows me to raise the screen on my laptop to eye level.

But this will also raise the laptop keyboard and mouse too high. And using them would not allow me to keep my shoulders relaxed. So, it’s important that I also travel with an external keyboard and mouse, to use with my laptop stand.

Use a Flat External Keyboard and Mouse

A laptop keyboard and mouse are not ergonomic. The keys are much closer together (than on a standard keyboard). This means I have to activate more muscles (chest, back, shoulders) to keep my hands so close together.

And the mouse is directly in the middle of my body. Which means I have to activate more muscles on my right side to bring my hand over to the mouse. I click the mouse hundreds of times a day. And it adds up quickly. That’s why I try to avoid as many unnecessary repetitive motions as possible.

A flat external keyboard and mouse are important devices for how to improve posture while sitting at computer.

How to Setup An Ergonomic Workstation With A Laptop

Correct Height for External Monitor

Step 1: Buy an external monitor.

Step 2: If necessary, buy appropriate adapter for plugging the monitor in to your laptop.

Step 3: Make sure you are sitting with a neutral spine, with its natural curves intact. The spine is only straight from a front or rear angle. From a side angle, the spine has natural curves when it is in a good posture. To learn more, check out my article titled, Neutral Spine Sitting Posture: Why “Sit Up Straight” Is Bad Advice.

Step 4: Raise the screen until the top of it is at your eye level.

Step 5: Adjust your office chair to the correct height.

Step 6: Keep your feet flat on the floor.

Correct Placement for External Keyboard

Step 1: Buy a flat external keyboard.

Step 2: I always place my keyboard directly in front of my body. I don’t want to be twisted to either side at all, not even 1 degree. Because this will cause repetitive strain and overuse somewhere. And that quickly adds up, leading to excessive muscle tension, chronic pain, and joint dysfunction.

Step 3: I keep my keyboard somewhat close to my torso. I don’t want to overextend my arms. A good rule of thumb is to keep my elbows close to my rib cage. As soon as they start to drift away from that position, I know that stress from my day is pushing my keyboard too far in front of me.

Correct Placement for External Mouse

Step 1: Buy a flat external mouse.

Step 2: I keep the mouse close to the right-side of my keyboard. The mouse is the only device in my computer posture that is not set up symmetrically. It can drift out to the side a little, but not too much.

Step 3: I keep the mouse within arm’s reach, while my elbow is still close to my rib cage. This is the same rule that applied with the keyboard. I don’t want my mouse to drift too far ahead of me. That would cause me to overextend my arm. Which would cause repetitive strain, overuse, and an imbalance of muscle activation somewhere.

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If you liked this article on ergonomic laptop setup, you’ll love my Computer Posture Checklist.

It’s everything you need to know about setting your desk up for correct computer posture.

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Thanks for your interest in computer posture.

Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Part-Time Athletes Who Sit at a Computer Full-Time

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