Posted on: 28 July 2018
Technology is used everywhere, and just about anywhere you look someone has a phone, tablet, or laptop in front of them. Think about how much you are on your smart phone or other technical device—it's probably a fairly large part of your day spent staring down at a screen of some sort. All of that looking down can eventually cause a pain in your neck and lead to what is called "text neck". Read on for tips to prevent text neck and other tips for proper posture.
1. Keep Your Device At Eye Level
Your phone, tablet, and computer or laptop should be kept at eye level. You should never look down at any of these devices, as this will strain the neck and shoulders and may cause you to begin to hunch forward. You may also notice headaches or upper back pain. Keep your eyes looking forward and your back straight. Adjust your computer monitor so it is level with your eyes without the need to lean forward to see.
2. Sit Up Straight
Sit up straight no matter which type of device you are using. Your back should be sitting back against wherever you are sitting with your shoulders relaxed and straight. Your elbows should be down towards your sides, not up on the table or desk you are sitting at. If they are on the table or desk, most likely you are hunched over, which will end up causing pain in your upper back, neck, and shoulders.
3. Adjust Your Chair
If you're working at a computer at work, adjust your chair as well as your monitor. Move it up or down as needed and move it closer to the screen if you need to. You should never have to strain your neck or hunch over to get a closer look at your computer. If your chair isn't adjustable, ask if you can order one that is.
4. Adjust The Font
If you aren't able to see the font on your screen, make adjustments to the screen by zooming it in or changing the font size. Make the necessary adjustments so you aren't sitting closely to see, whether it's a computer, laptop, tablet, or smart phone.
5. Perform Exercises Throughout The Day
You should stretch your neck and perform exercises throughout the day to keep your neck, shoulders, and upper back loose and not strained or tense. Move your head from side to side and from front to back, get up and move away from your screen when you can and stretch your shoulders by placing one arm across the front of your body and hold it with the opposite hand. These can all help you stretch and prevent pain in the neck.
If you are experiencing pain in the neck due to technology usage (or any type of pain in the neck or spine), see a chiropractor like those at the Aurora Chiropractic Clinic for an exam and adjustment.Share