Screen-Time Pain

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Nowadays it seems like everyone’s staring at a screen of some sorts at some stage during the day. Whether it’s sitting in front of a desktop computer or looking down at a table or mobile phone, most of us are guilty. So it begs the question, while your scrolling though your social media platform, checking your emails, or catching up on that latest series, what’s happening to your posture?

A study from the Harvard School of Public Health and Microsoft showed that holding a tablet too low in your lap can place the small cervical vertebrae at the top of the spine and the neck muscles into an unnatural posture. This will strain muscles, nerves, tendons, ligaments, and spinal discs. 

So how do we stop or limit the damage? It’s all about being aware of your posture. If you spend a lot of time on a phone or using a desktop computer, laptop, or tablet, pause occasionally to notice your body position. Have you lost your low back curve, are your shoulders rounded over? Is your head bent downward? Chin jutting forward or head slumped toward one shoulder? Good ergonomics, regular posture checks, and flexibility exercises designed with the deskbound in mind can help correct these problems. 

Ergonomics for computers, phones, & tablets 

If you use a laptop or desktop computer: 

• Choose a chair with good lumbar support, or place a pillow against the small of your back. 
• Position the top of your monitor just below eye level. 
• Sit up straight with your head level, not bent forward. 
• Keep your shoulders relaxed and your elbows close to your body. 
• Keep hands, wrists, forearms, and thighs parallel to the floor. 

If you use a handheld phone: 

• As with any phone, avoid propping it between your head and shoulder. 
• Consider investing in a comfortable, hands-free headset. Depending on your needs, you can choose one equipped for Bluetooth or designed for use with cordless phones, landlines, mobile phones or computers. 

If you use an e-reader or tablet: 

• Buy a case that allows you to prop the device at a comfortable viewing angle, and rest it somewhere that doesn’t require you to bend your neck much. Keep in mind that it’s best to position the device with the top edge just below eye level. Some surfaces, such as a kitchen table, may still be too low. 
• Take a break every 15 minutes - change your hands, shift your weight, stand up or sit down. 

Good posture away from the screen also pays many dividends. When you’re standing, it trims your profile and projects confidence. It lessens wear and tear on the spine and helps you breath more effectively. Properly aligning your body during stretches, or other exercises, can net you greater gains and fewer injuries