Suffering from back and neck pain? The increasing use of mobile phones has led to a rise in degenerative spinal changes, particularly in the cervical, thoracic, and lumbar regions. Poor posture while using mobile devices can contribute to musculoskeletal issues, causing pain and dysfunction. Several studies have established a connection between incorrect phone usage posture and related problems.
The body’s joints undergo a natural wear and tear process while in use, which is repaired during periods of rest. However, using joints in abnormal postures for prolonged periods or exerting pressure on them continuously can accelerate wear and tear. Eventually, the rate of wear and tear may surpass the body’s repair capacity, leading to joint degeneration.
If you are experiencing back and neck pain, it’s essential to consider your mobile phone usage habits and posture. Here are some tips to reduce the strain on your spine while using mobile devices:
- Maintain Proper Posture: Hold your phone at eye level to avoid bending your neck downwards for extended periods. Try to keep your back straight and shoulders relaxed while using your device.
- Take Breaks: Limit the amount of time spent using your mobile phone continuously. Take short breaks to stretch and move around to relieve tension on your neck and back.
- Use Supportive Furniture: Sit on chairs with proper back support and maintain an ergonomic setup for using mobile devices. Avoid slouching or hunching over your phone.
- Stretch and Exercise: Perform regular stretching and strengthening exercises for your neck, back, and core muscles to improve posture and reduce strain.
- Be Mindful of Your Neck Angle: Avoid cradling your phone between your ear and shoulder for extended calls, as it can strain your neck.
- Use Headsets or Speaker Mode: If possible, use headsets or the speaker mode during phone calls to keep the phone at a distance and reduce neck strain.
- Stay Active: Engage in regular physical activity to keep your spine and muscles healthy. Activities like walking, swimming, or yoga can be beneficial.
- Consult a Healthcare Professional: If you experience persistent pain or discomfort, seek advice from a healthcare professional, such as a physical therapist or orthopedic specialist, for proper evaluation and personalized recommendations.
By incorporating these habits into your daily routine, you can minimize the impact of mobile phone usage on your spine and reduce the risk of musculoskeletal problems.