- Are you part of the ‘Heads Down tribe’?
- The APA recently released an article about the “Heads down tribe” and the effects of using smartphones and electronic devices on neck pain and posture. This is something we are seeing more often than not, especially in young people. A sedentary lifestyle and lack of exercise is increasing due to an increase in the use of portable devices, with some people spending up to 10 hours a day in a head down, stationary position looking at their phones or computers! Being in this flexed neck posture (looking down) has been linked with an increase in muscle activity in your neck and shoulders. This is what we call “altered motor control”, which is often found in people with chronic neck pain. Having a forward head posture where your chin pokes forward whilst you are looking at your phone, computer or tablet results in upper neck extension and lower neck flexion. This leads to a compressive loading in your neck which results in tightness in the muscles in your upper neck and shoulders. A literal pain in the neck!
- Tips to avoid turning into a smart phone zombie:
- Use arm supports and back rests to reduce the load through your neck muscles and shoulders whilst using your electronic device
- Avoid prolonged static postures – This doesn’t mean having a “perfect posture”, however making sure you move around and change your position regularly
- Change up the way you use your smartphone or tablet – don’t just use your thumbs or fingers!
- Bring the screen higher up to eye level to avoid looking down for long periods
Make sure to chat to us if you are experiencing neck pain or are looking for tips and tricks to improve your head and neck posture.
Author: Megan Jones
For more information head on over to the Australian Physiotherapy Association website:
https://australian.physio/inmotion/conference-occupational-health
Image via:
https://australian.physio/
