5 ways to prevent technology-triggered neck and shoulder pain
As we see technology continue to advance in our society, so too do we see the increase of computer-based jobs; with many of us spending hours each day staring at computer and phone screens. While computer-based work can be convenient and efficient, it also comes with its own set of challenges. Physical problems such as eyestrain, carpal tunnel syndrome and back, neck and shoulder pain are growing more prevalent in the workforce.
“Tech neck” is a term used for neck and shoulder pain caused by spending long periods of time looking down at a computer or mobile device. When we look down, our neck and shoulder muscles have to work harder to support the weight of our head. Over time, this can lead to muscle strain, tension headaches and even nerve damage.
It is important to take a holistic approach to your work habits to help prevent problems such as “tech neck” arising.
Here are some tips to incorporate healthy habits into your workday:
Check your posture: Make sure you're sitting up straight with your shoulders relaxed and your computer screen at eye level. This will help reduce the strain on your neck and shoulders.
Take breaks: Try to take frequent breaks from your computer, ideally every 30-45 minutes. Get up and stretch, walk around, or do some gentle exercises to help relieve tension in your muscles.
Use ergonomic equipment: Consider investing in a comfortable chair, a standing desk, a supportive keyboard and mouse, and a monitor that can be adjusted to the right height for your eyes.
Stretching/yoga: There are many great stretches and yoga moves to help alleviate muscle tension that can be done throughout the day. Speak to your physical therapist or yoga instructor about stretches that will work best for you.
Consider massage therapy: Shiatsu therapy is a Japanese bodywork technique that uses pressure and stretching to relieve muscle tension and promote relaxation.
As technology continues to shape our world, it's important to stay mindful of its impact on our bodies and minds. By caring for ourselves and advocating for healthy work environments, we can ensure that technology serves us, rather than vice versa.
