Whether you're an occasional notebook user or work on one all day, you're most likely putting yourself at risk for long-term aches and pains.
  
"Laptop design is necessarily constrained by the need to pack everything into a portable unit; the ergonomics can't be ideal; the ergonomics aren't ideal," said Dave Miller, ergonomist at United States Ergonomics.
 
In fact, laptops fail to meet one of the most important ergonomic requirements for PCs: that the screen and keyboard be at different heights. "Depending on position, you put yourself at risk for either neck strain, or shoulder, arm, and wrist injury," said Miller. As it is, it's impossible to position your laptop in a way that will allow for optimal comfort when both typing and viewing; you'll always have to sacrifice one component.
 
So does this mean we should stop using our laptops altogether? Thankfully, the answer is no. "With extra equipment," Miller said, "a laptop can be part of an ergonomic workstation, with the added flexibility of being taken on the road."
 
One of the best ways to make portable computing as pain-free as possible at home is to invest in an external, full-sized keyboard that will give you desktop-like flexibility. A detachable keyboard also allows you to type from a distance that's comfortable without forcing your eyes to be too close to the screen (a good viewing distance is about an arm's length away).
 
Another good idea is to buy an elevated laptop stand, which will raise the screen to eye level. Looking at a notebook screen when placed on a table or other flat surface requires you to bend your neck downwards or lean forward toward the screen, causing back and neck strain.
 
If you don't have space (or strength) to lug around an additional keyboard with you on the go, try to use a mobile mouse to save your hands and wrists from strain. You can also invest in a lightweight cooling pad to protect your lap when you can't find a suitable desk or tabletop.
 
Regardless of where you do most of your computing, you should be aware of your notebook's built-in wrist and palm rests. Your wrists should remain in a neutral, or flat, position while typing, and resting your wrists places them on an uneven level with your hands. Instead, use the wrist rest to support the balls of your hands-but only when you're not typing.
 
When you've mastered the art of using your laptop ergonomically, you're ready to take on the next challenge: toting it. If your laptop and its peripherals (including your power supply, external mouse, and extra battery) total more than ten pounds, you may want to consider buying a backpack or a case with padded shoulder straps or a pull-out handle rather than a typical over-the-shoulder bag.