The modern lifestyle has led to a significant increase in the use of digital devices. Be it work or leisure, people across all age groups find themselves engaged with screens for a major portion of the day. While digital devices have made our lives easier in many ways, they have also introduced a range of health issues, including neck, back, and shoulder pain. These issues, collectively known as "tech neck" or "text neck," often result from poor posture, constant hunching, and repetitive strain on muscles while using devices. Here, we will provide practical tips on how to prevent digital devices from causing neck, back, and shoulder pain.
Maintain Correct Posture
Improper posture is the chief culprit behind most tech-related aches. Ensure that when using a device, your back is straight, shoulders are relaxed, and neck is in a neutral position. If you're working on a desktop, position the screen at eye level so you don't have to look down or up for extended periods. With handheld devices, try to hold them at eye level as much as possible to avoid bending your neck.
Regular Movement and Stretching
Staying in one position for extended periods can strain muscles and lead to pain. To counter this, take short breaks every 30 minutes. Stand, walk around, and stretch your body. Neck and shoulder rolls, side neck stretches, and gentle back twists can help alleviate strain. There are many online resources available that demonstrate simple stretches and movements that can be performed at your desk or workspace.
Ergonomic Workstation
Investing in ergonomic furniture can make a big difference. An adjustable chair that supports the natural curve of your spine, a desk at the right height, and perhaps a keyboard tray or a standing desk can greatly improve your overall posture and reduce the strain on your muscles. If you spend a lot of time on calls, consider using a headset instead of holding your phone to your ear to avoid shoulder and neck strain.
Exercise Regularly
Physical exercise strengthens your body and enhances its ability to cope with strain. Regular strength training can build up your back, neck, and shoulder muscles, making them less susceptible to tech-related aches. Exercise can also increase your overall flexibility and endurance, further reducing the risk of pain.
Proper Screen Time Management
Limit your non-essential screen time. Extended periods of device usage can not only cause physical discomfort but can also impact your eyes and mental health. Develop a routine where you allocate certain hours of the day to being device-free. Also, consider using apps that track your screen time to keep yourself accountable.
Use of External Peripherals
Using an external mouse and keyboard for your laptop can help maintain better posture, especially if you're working for long hours. Similarly, for tablets or smartphones, consider using a holder or stand to avoid continuously holding your device.
Optimize Screen Settings
Adjust the brightness and contrast of your screen to a comfortable level to avoid straining your eyes, which can lead to headaches and neck pain. Using your device in dark mode or night mode can also reduce eye strain.
In the digital age, device use is unavoidable. However, by integrating these tips into your daily routine, you can prevent and reduce neck, back, and shoulder pain caused by prolonged device usage. Remember that the key is consistency, and it's essential to make these healthy habits a part of your lifestyle. Also, if your pain is persistent or severe, it's recommended to seek medical advice as it may be a sign of an underlying condition.
How We Treat Neck, Back and Shoulder Pain
We, at Blair Chiropractic Clinic, take a targeted approach to addressing neck, back, and shoulder discomfort caused by digital devices, concentrating on uncovering and rectifying the root cause of the issue through the Blair Upper Cervical Chiropractic Technique. Our upper cervical expert, Dr. Gordon Elder, uses this technique, combined with state-of-the-art diagnostic tools, to realign the displaced upper cervical vertebrae back to their natural position. This not only mitigates the symptoms of neck, back, and shoulder pain but also reactivates the body's inherent healing processes.
Our skilled chiropractor, Dr. Gordon Elder, follows a structured two-part treatment protocol to deal with neck, back, and shoulder pain. The first step involves a short evaluation of your spinal health during your initial consultation. This examination, typically lasting between 25-30 minutes, is instrumental in identifying whether you're dealing with a misalignment in your upper cervical spine. Based on these findings, Dr. Elder will guide you on the most effective treatment strategy.
In cases where a misalignment is confirmed, Dr. Elder advances to the treatment plan's second phase. Utilizing an array of three-dimensional imaging technology, he will meticulously examine your upper cervical spine to accurately identify the location of the vertebral misalignment. You'll have the opportunity to discuss the findings and address any queries with Dr. Elder.
Subsequently, Dr. Elder will apply a set of gentle, non-forceful adjustments to the main problem area. The objective here is to reinstate the natural alignment of your upper cervical spine, which helps alleviate the neck, back, and shoulder pain by eliminating the undue pressure, and further stimulates the body's innate healing mechanisms.
After the initial realignment, patients are encouraged to attend regular, increasingly spaced-out check-ups to verify the adjustment's longevity for 3 months. In a typical span of 3-5 months, patients will have around 10 to 15 consultations with Dr. Elder.
If neck, back, and shoulder pain from digital devices is hindering your daily activities, don't endure it silently. Blair Chiropractic Clinic, situated in Lubbock, Texas, extends its services to neighboring areas, including Amarillo, Midland, Odessa, Abilene, El Paso in Texas, and Hobbs in New Mexico.
Published by Vic Belonogoff: A Blair Chiropractic doctor helped heal vertigo, among other conditions that Vic Belonogoff suffered from, and it gave him his life back. He continues to see an upper cervical chiropractor as a preventative measure. Vic Belonogoff is passionate about upper cervical chiropractic and how much it helps patients.