Tips for Avoiding “Tech Neck”
Experiencing some degree of back or neck pain, and even suffering from headaches, is very common for those of us who are frequent users of technology. When using a tablet, smartphone or computer it is very easy to form bad habits when it comes to posture. Improving your posture may help relieve muscle tension and reduce pain.
Whether you are sitting at a desk, using your smartphone or using your tablet in bed, here are some practices that will help you.
Avoid cradling your phone
Especially when sitting at a desk and using both hands to type, it is very common to cradle your phone between your ear and shoulders. This position causes strain on your neck, shoulders and your back. It can easily be corrected by using hands-free or a headset. Neck stretches and rotations can help relieve tension and pain.
Keep your smartphone in front of your face
As weird as it may sound, keeping your phone directly in front of your face and avoiding hunching over it while texting will greatly relieve muscle tension. Your ears should be aligned with your shoulders and your shoulder blades are back in the neutral position.
Sit correctly in front of your computer
The key things to remember about sitting at your desk are properly supporting your lower back, keep your wrists and forearms level with the floor, rest your feet on the floor and keep your screen at eye level. Also, always remember to avoid sitting at the computer for too long. Take frequent short breaks which provides relief for your back and shoulder muscles.
Keep your bed device-free
Who does love a little reading on their tablet or smartphone at night? If you are curled up in bed, reading on your device, remember your spine is curled up too. Instead of reading in bed, try a comfortable chair where you can keep your device in front of face.
Improving your posture will help you relieve muscle tension and alleviate some pain. Remember, that it won’t address the root cause of chronic neck/back pain and headaches. If you suffer from chronic pain in these areas, it is always advisable to consult your Osteopath.