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Notebook Training Manual for Acer TravelMate 530
As it is not possible to adopt the correct neck
and wrist postures without the use of an
external keyboard and mouse, it is preferable
(in most cases) to set the keyboard at the
correct height rather than the screen.
Although this places more strain on the neck
muscles, this is generally more preferable as
they are larger and stronger muscles and more
able to cope with the increased workload.
This can be achieved by placing the notebook
on a desk at a height where the elbows are at
90 degrees and the wrists kept straight.
There are also a number of other ways to reduce the risk of strain or injury. These include:
Adopting the best possible posture. Whenever possible sit in a comfortable chair at a
desk.
Taking frequent rest breaks (at least every 20 minutes but more often if the setup is not
optimal) to allow eyes and muscles to recuperate.
Not using for extended periods (maximum of 2 hours in any session).
Using an external mouse, keyboard, and monitor where possible.
Setting the screen at an angle that reduces, as far as possible, the need to bend your
neck and minimises reflections.
Considering using a trolley or backpack to carry the notebook.
Preventing eye strain
Eye strain and headaches can be caused by the constant viewing of small objects on a small
screen, incorrect monitor position, or glare or reflections from lighting sources. The risk of eye
strain can be reduced by ensuring that you:
Work in environments free from glare or reflection.
Have adequate lighting.
Increase font size for comfortable viewing.
Use a standard computer monitor at a docking station where possible.
Position the monitor for comfortable viewing distance.
Take frequent rest breaks. (An old but valid idea is the 20/20 rule which states "every
20 minutes look at something 20 feet away (approx 6 metres) for 20 seconds").
Regularly blink to lubricate your eyes.
Preventing manual handling injuries
Notebooks are often carried in addition to all the usual personal belongings. They are also
lifted in and out of cars or other awkward spaces thus increasing the risk of a muscular strain
injury. Manual handling risks can be reduced through:
Planning your day so you can minimise the need to carry the notebook.
Minimising the load you are carrying (make two trips to carry your belongings).
Alternating sides of the body that you are placing the load on.
Using a trolley or backpack.
Using lifting techniques that minimise strain to the spine (maintain the natural curves
in your spine by bending your knees and keep the load close to your body).
Version 1.0
Department of Education and Training
Preferred notebook position
2003
Page 33 of 36
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