Is your teen locked into a screen day and night?

Chiropractors, teachers, trainers and even our mothers have long been telling us to sit up straight and practice good posture.  This has become increasingly difficult with the rise of texting and device use in todays society. 75% of teenagers own cell phones, and send on overage 60+ texts a day, according to the Pew Internet & American Life Project. In a Finnish 2006 study of adolescents and computer/device use, it was found that more than 2 hours per day of computer-related activities increased the risk of neck pain. In this day and age, screens in one format or another are unavoidable.  So here are some quick and effective strategies to help prevent neck strain from prolonged electronic device usage:

Practice good posture 

Practice good posture and sitting up straight.  Attention to a neutral position of the head and neck is especially important versus dropping the head down or allowing the chin to poke forward.  A study out of New York by Dr. Kenneth Hansraj states that just leaning forward to view our smart devices, can lead to headaches, neck and upper back pain.  

Hold your electronic device at eye level

By holding your smart device closer to eye level, you can avoid putting added pressure on the neck and upper back, helping to maintain proper posture.   

Take breaks often

Take frequent breaks from looking down at your smart device or staring at a computer monitor.

Stretch it out

Stretch often when using smart devices for long periods of time. Try rotating your shoulders with your arms by your side, going in a backward circular motion.   

Set Limits

Many devices/phones have timers built in.  Set a 30 or 60 minute timer to queue you or your teen to stop and take a break, or better yet, move on to a different activity.  At home, ovens and microwaves work well as timers, too!   

References: 

• Ontario Chiropractic Association- Text Neck: How to avoid strains and pains 
• Hansraj, K. Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Neuro and Spine Surgery; Surgical Technology International XXV. 2014.
• Perry M. Adolescent Spinal Pain and Physical Activity. Sportex Medicine. 2009; (41): 12-16.