In today’s digital era, the use of smartphones, tablets, laptops, and other electronic gadgets has skyrocketed. While these devices offer unparalleled convenience and connectivity, they can also lead to musculoskeletal discomfort, notably in the neck, back, and shoulder areas. Known colloquially as “tech neck” or “text neck”, this condition is becoming increasingly prevalent. Here’s a comprehensive guide on how to prevent and address these aches and pains.
1. Understand the Cause
The primary reason for the discomfort is the posture adopted while using these devices. Bending the head forward and looking down for extended periods places significant strain on the neck and upper back muscles. This can lead to pain, muscle strain, and long-term complications if not addressed.
2. Adopt Ergonomic Practices
- Screen Position: Whether it’s a computer, tablet, or phone, the screen should be at eye level to avoid bending the neck downwards. Consider using stands or elevated platforms for this purpose.
- Desk Setup: Ensure that your computer keyboard and mouse are positioned in a way that keeps your wrists straight and elbows close to your body. Your chair should support the curve of your spine.
- Elevate Mobile Devices: When using a smartphone or tablet, try holding it at chest or eye level instead of in your lap.
3. Take Regular Breaks
Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away. This practice not only gives your eyes a break but also allows you to change your posture, stretch, and reset.
4. Strengthen and Stretch
- Neck Tilts and Turns: Gently tilting your head from side to side and turning from left to right can alleviate and prevent strain.
- Shoulder Shrugs and Rolls: These simple exercises can help relieve tension in the shoulder area.
- Back Extensions: Stand and gently arch your back, placing your hands on your lower back for support.
5. Adjust Screen Settings
Bright screens can cause you to squint and lean forward, bringing you closer to the device. Adjust the brightness, contrast, and font size so you can read comfortably at a distance.
6. Be Mindful of Carrying Practices
Heavy bags or backpacks can exacerbate shoulder and back pain. If you carry devices in a bag:
- Opt for a Backpack: They distribute weight evenly across both shoulders.
- Limit Bag Weight: As a general rule, your bag shouldn’t weigh more than 10% of your body weight.
7. Check Your Vision
If you’re straining to see your screen, it might be time for an eye exam. Prescription glasses or updated lenses can prevent the need to lean into screens.
8. Maintain Good Posture
Whether standing or sitting, good posture is crucial. Engage your core, keep your feet flat on the ground, and avoid crossing your legs. Ensure your back is well-supported.
9. Consider Professional Assistance
Physical therapists, chiropractors, and ergonomic consultants can offer tailored advice and exercises based on individual needs.
10. Use Technology
Ironically, technology can also offer a solution. Many apps remind users to take breaks, offer guided stretches, or even monitor and give feedback on posture.
While digital devices have become integral to modern life, it’s essential to use them in a manner that doesn’t compromise our physical well-being. By adopting good habits, being proactive, and regularly assessing our posture and practices, we can prevent the aches and pains associated with extended device usage.
How We Treat Neck, Shoulder, and Back Pain
The Blair Chiropractic Method offers an advanced approach to chiropractic care, focusing on resolving issues arising from misalignments in the upper cervical region. Emphasizing gentle, non-invasive procedures, Blair Chiropractic professionals aim to address the root cause of ailments such as shoulder pain, rather than merely alleviating the symptoms.
When visiting a Blair Chiropractic expert, they will conduct a thorough examination of your upper cervical spine’s health to see if misalignments could be the culprits behind your neck, shoulder, or back discomfort. This evaluation often includes tools like cone beam computed tomography scans or X-Rays, providing a detailed view for the chiropractor to identify any alignment issues in the cervical region precisely.
Upon detecting a misalignment, practitioners employ the accredited Blair Techniques to delicately reposition the vertebrae into their natural stance. Importantly, Blair Chiropractors refrain from using any methods that produce the abrupt cracking or popping sounds often associated with spinal adjustments.
If your neck, shoulder, or back pain is affecting your day-to-day life, contact a Blair Chiropractic specialist in your area.Â
