In today’s world digital devices are essential in helping us communicate, work, learn and entertain ourselves. Spending many hours looking at screens can cause issues with our posture. Slouching, looking down at devices and lack of support for your back can cause neck pain, shoulder stiffness and lower back pain. Small adjustments can be made to ensure you’re maintaining good posture when using digital devices. This will help reduce the strain on your body.
Understanding the Effects of Poor Device Posture
Using digital devices can cause us to adopt poor postures that can cause strain on our bodies. Looking down at our smartphones causes us to lean our head forwards whilst straining our neck muscles. Bending forward towards our computer can cause our shoulders to hunch and lack support in our upper back. If we are using digital devices for work or play and are not regularly adjusting our posture then these poor postures can become a habit. This can cause our muscles to become sore and stiff.
Depending on what device you are using and how long for can cause different issues. If we are sitting at a computer for long periods of time it can cause pressure on our lower back if our chair lacks support. Using smartphones can cause strain on our neck and shoulders. Typing on a keyboard or touchscreen with poor arm positioning can cause soreness in our wrists and forearms. Being aware of these issues will help us to understand why we should try to maintain good alignment.
Adjusting Screen Height and Viewing Distance
Having your screen at the correct height will help to keep your head and neck in a neutral position. If your computer screen is too low then you will be constantly looking down. Try to adjust your screen so the top of it is at eye level. You should also try to keep your screen at a comfortable distance. Generally this should be around arm’s length. This will help reduce the need to lean forward and strain your neck.
Smartphones and tablets are often held too low. Try to adjust your device so it is at a comfortable eye level. This can be done by raising your arms and using a surface such as a desk, cushion or arm rest. If you’re using a tablet then a stand can help to keep your neck in a neutral position. Although raising your device may feel odd at first it can become a habit and reduce any unnecessary strain.
Maintaining Proper Sitting Positions
Maintain good posture to ensure even weight distribution. Ensure you are sitting with your back to the chair, shoulders relaxed. Have your feet flat on the floor and your hips back in the chair. Make sure your knees are level with your hips or slightly below.
Ensure that your elbows are tucked into your body and bent at a comfortable angle whilst using your keyboard or mouse. Ensure your wrists remain straight. If your desk is too high or too low, it will cause your shoulders to lift, your upper body to lean forward and your wrist to be in an awkward position. Adjust your chair height, keyboard and any desk accessories to make sure your workstation is appropriate for your body type.
Taking Regular Movement Breaks
Sitting in one position for too long can cause stiffness in your muscles. Taking short breaks will help you to move around and reduce the amount of time you’re putting pressure on the same muscles and joints. Stand up, walk around or gently stretch your shoulders and legs. Often taking short breaks throughout the day can be easier to do. Try to be aware of when you’re sitting for long periods of time.
Taking breaks can also help you to be aware of your posture. Gently stretch your shoulders, move your neck in a comfortable range of motion and gently stretch your arms. Moving between sitting and standing can also help to reduce how long you’re staying in one position. If you’re sitting at a computer for long periods of time set reminders to take regular breaks. It can be easy to get lost in work and forget to take breaks. Having good movement habits will help keep you comfortable.
Improving Everyday Device Habits
Being aware of how you use your devices can help to reduce how often you are in an uncomfortable position. If you’re using your smartphone whilst lying down on the sofa or looking down at your laptop on your bed it can be hard to keep your posture in a neutral position. Try to create specific areas to use your devices. Using a stable desk, comfortable chair and good stand will help create a more consistent working/studying/browsing area.
Try to be aware of how long you’re spending doing different activities on your devices. Using a large screen for multiple activities can help reduce the need to look down at your smartphone. Using voice commands, hands free accessories and external keyboards can help make some activities more comfortable. Don’t get stuck in one position as you get absorbed in what you’re doing. Being aware of your posture whilst doing everyday activities will help you to develop healthy device habits.
Recognizing Persistent Physical Discomfort
If you’re experiencing some stiffness within your joints from time to time you can try moving around. If however you’re always experiencing neck pain, stiffness in the shoulders, headaches or lower back pain there may be an issue with your lifestyle or workstation. Have you noticed increased pain from certain activities? Such as long typing sessions, looking at your phone or not enough support for your back. This can help to identify what is causing the strain.
If you are regularly experiencing discomfort it’s a good idea to seek professional advice. A Chiropractor or Physiotherapist can look at your posture, movement and areas of tightness in the muscles to identify why this may be happening. If you’re looking for Physiotherapy North York a physio can look at your posture and give you advice on what exercises, movements and ergonomic changes would be suitable. They will also be able to give you advice on what movements would be best to do and what occasions you should seek medical advice.
Conclusion
Improving body mechanics whilst using digital devices should become a habit and have a positive environment. Small changes such as adjusting the screen, sitting in better positions, taking regular breaks and being mindful can help prevent excessive strain. As digital devices will likely be used regularly it is important to be mindful of your posture. Making simple changes and seeking professional advice can help create healthy movement habits.
