Phones, laptops and tablets are an unavoidable part of most people’s everyday lives. And there’s no denying the convenience, entertainment and connection they provide.
But these little devices also come with some downsides. Our bodies weren’t built to stare at screens and tap at phones for hours on end. And when we do — day after day — it’s no surprise that our bodies feel the negative effects.
The physical toll of technology on your body
We’ve all heard about the problems that can result from sitting at a desk all day long. Being sedentary is unhealthy on many levels. It’s bad for your heart, your joints, your weight and can even increase your risk of diabetes and other diseases.
But at least when you’re working at a desk, you have some control over the ergonomics. You can sit in a supportive chair and make sure your computer and keyboard are situated at the proper height and distance from your body.
When you’re glued to a phone or tablet screen, you’re likely not thinking about your body placement. You’re texting while commuting on a bus or train, lying on the couch watching a movie on your tablet or video chatting with a friend during a walk.
Research has shown that our posture and body positioning changes while using these devices — and not for the better.
Countering tech neck
People spend an average of about 4 1/2 hours looking at their phones every day. That’s a lot of time to be staring at a screen. And the reason people complain of neck pain from their phones (also known as "tech neck") is that they are mostly staring down at them.
The experts call it “forward head posture,” a fancy term for tilting your head forward at about a 45-degree angle to view your phone screen. Tilting like that for hours puts excess strain on your neck muscles and spine. That unnatural position leads to a literal pain in the neck.
Maintaining good posture is the key to avoiding tech neck. Keeping your head and spine in proper alignment reduces strain on your neck and back. If you’re on your phone or watching something on your tablet, try propping it up to eye level to prevent tilting your head down toward the device.
A recent social media trend — dubbed “adult tummy time” — claims to be the perfect antidote to tech neck. Proponents of the trend (including physical therapists and chiropractors) assert that simply lying on your stomach for 10 minutes a day can counteract our forward-slouching posture. Better yet, try a few yoga moves that stretch your body in the opposite way, such as cobra or swan.
How to handle texting thumb
You can text or type on your phone using any of your fingers, but for many people it’s all about the thumbs. Unfortunately, holding the phone and texting with your thumbs can put a strain on your wrists and thumbs, resulting in pain and stiffness.
The strain of texting with your thumbs can lead to problems such as trigger thumb or De Quervain’s tenosynovitis. Both conditions occur when tendons (or the sheath surrounding the tendon) in the thumb become inflamed. The swelling can lead to pain and limited mobility.
Stretching your hands and forearms can help alleviate some of the pain. Over-the-counter anti-inflammatory medications can reduce swelling. If the pain interferes with daily activities, see your doctor. And in the meantime, try voice texting to give your thumbs a rest.
Tips for reducing digital eye strain
Staring at a screen — whether it’s your computer, phone, tablet or TV — for hours a day can cause eye strain. That can lead to headaches and tired, achy, dry eyes.
One of the reasons our eyes ache after screen time is that we tend to blink less when we’re looking at a screen. According to the American Academy of Ophthalmology (AAO), we blink about half as much when staring at a screen compared to when we’re not looking at one — five to seven blinks per minute versus 15.
In addition to reminding yourself to blink, it’s also important to give your eyes frequent screen breaks. The AAO recommends that you refocus your eyes on something 20 feet away for about 20 seconds, every 20 minutes.
Screens and devices are an important part of our lives. And with a little strategic planning and body awareness, you can use them without taking a toll on your body.
