How screens can harm your neck and back

In today’s digital world many people spend hours looking down at their phones working on computers or watching videos.

While screens are now an important part of daily life spending too much time in the wrong position can put extra pressure on the neck shoulders and back. This can lead to more than tired eyes. Sitting with your head bent forward for long periods may cause neck pain, stiffness muscle tension and back problems.

Why does looking down cause pain?

An adult’s head weighs around 10 to 12 pounds. When you bend your head forward for a long time the muscles in your neck and upper back have to work harder to support it. Over time this extra pressure can cause pain stiffness and muscle fatigue.

Poor sitting posture can also affect your movement and balance and may contribute to headaches.  People who spend many hours at a desk attend online meetings or frequently use laptops and phones may be more likely to experience these problems.

Common warning signs

Some common symptoms include.

•Neck and shoulder stiffness

•Tired or sore muscles

•Frequent headaches

•Ongoing neck or back pain

•Pain spreading into the arms

•Numbness or a pins and needles feeling

•Weakness in the hands or arms

If these symptoms continue or become worse it is important to speak with a healthcare professional.

Keep your screen at eye level

When working on a laptop try to keep the screen close to eye level.  This can reduce the need to bend your neck downward.

A laptop stand along with a separate keyboard and mouse can make this easier. The same idea applies to smartphones. Instead of constantly looking down hold your phone closer to eye level to reduce strain on your neck.

Improve your sitting posture

Try to sit with your back straight and shoulders relaxed and slightly back. Avoid pushing your head forward while using a phone or computer.

Small changes in posture can make a big difference when you spend many hours in front of a screen.

Follow the 20-20-20 Rule

For screen users the 20-20-20 rule can be helpful every 20 minutes, look at something about 20 feet away for 20 seconds.

This mainly helps reduce eye strain and also gives you a short break from your usual sitting position.

Keep your body moving

Avoid staying in the same position for hours. Stand up walk around and stretch regularly.

Regular exercise and activities such as yoga can also help improve flexibility strength and overall body movement.

Don’t ignore persistent pain

Technology is difficult to avoid in modern life but using it in a healthier way can help reduce unnecessary strain on your neck and back.

If pain keeps returning becomes severe or is accompanied by numbness or weakness do not simply ignore it.  Consider getting checked by a qualified healthcare professional.