Today, with increasingly advanced technology, cell phones, especially tablets, laptops and desktop computers are indispensable for every age group from 7 to 70 years. But beware! Serious damage to our spine can occur when we do not use this device properly for hours or even days. For example, spinal pain, spinal hernias are more severe! In addition, the prevalence of spinal problems is increasing in young people due to excessive and incorrect use of smartphones and tablets. In a study conducted among 779 university students using smart phones in Thailand, 32 percent of users, neck pain, 26 percent shoulder pain, 20 percent back pain, and wrist pain were found 19 percent. So, what should we do and avoid when using technological devices that we cannot help to protect against spinal problems? Specialist in Physical Therapy and Rehabilitation Assoc. Dr. Emrullah Hayta explained the points that we must pay attention to when using technological devices, especially cellphones, and provide important warnings.
Kyphosis from spinal disorders
Our spine is a very important structure because it has 2/3 of all body weight and provides a healthy standing, moving, posture and breathing position. Because it acts as a roof in our body, pathological changes in the spine disrupt the distribution of loads in the body, resulting in more strain on the neck muscles, spinal joints, and soft tissues. This negative effect can seriously threaten our health. Specialist in Physical Therapy and Rehabilitation Assoc. Dr. Emrullah Hayta points out that neck and shoulder problems are the most common spinal disorders in recent years. The reason for this is an increase in strain on the muscles and spinal discs as a result of bending our neck forward or sideways, keeping our body and legs in an ergonomic position during smartphone or tablet use. For example, when an adult stares straight ahead, the headache applies a load of 4.5 to 5 pounds to the disk, while paying 12 kilos to the disk during keyboard use and 27 kilograms to the cellphone. As a result, many important health problems can develop, including disc degeneration, postural disorders such as scoliosis and kyphosis, neuropathic complaints such as numbness and tingling in the body, and in some cases depression.
Don't make this mistake!
Specialist in Physical Therapy and Rehabilitation Assoc. Dr. Emrullah Hayta lists mistakes you should avoid when using technology devices, especially smartphones and tablets:
Don't bend your neck forward when sending messages
When using a desktop computer, our necks are leaning 30 degrees forward. However, when using a cellphone, we usually tilt our neck forward between 45 and 60 degrees, which results in more weight. Because the messaging application on a smartphone, the time is getting longer. Therefore, you should avoid postures that bend your neck forward, especially when texting. The screen is right in front of you and the height must be at eye level.
There are no font sizes
Don't leave the font size small for the health of your eyes and spine during message sending. If the font is large, you will move away from the screen and keep your neck in a more upright position.
Don't save long message delivery times
Don't send messages for too long. Electromyographic studies have shown that messaging for more than 20 minutes causes rapid fatigue and pain in the neck muscles and shoulder muscles. Keep time as minimal as possible. Apply the 20/20/20 rule every day: Limit the time of use of tablets and phones to 20 minutes in a curved position forward and look 20 feet (5-6 meters) for 20 seconds every 20 minutes. Do stretching and strengthening exercises for neck, shoulder, and back muscles in 10 repetitions 2 times a day.
Do not use both hands
Do not use both hands on cellphones and tablets, instead use the index finger of one hand. This is because when using a technology device, you both will reduce tension in the joints of your thumb and tendons and bend your neck less forward.
Do not pin the phone between your ear and shoulder
Hold the cellphone between the ear and shoulder for a long time to talk with the neck muscles, soft tissue and discs causing an abnormal burden. So for your spinal health, be sure to use headphones when talking on the phone.
Do not sit with your back bent
Specialist in Physical Therapy and Rehabilitation, "Be careful to sit with your back straight and supported by Doç Assoc pillows. Dr. Emrullah Hayta continues: sırasında When using a tablet or laptop, the monitor must be as high as possible. The distance between the eyes and the screen must be at least 60, shoulders behind, arms in a comfortable position. Sitting time must be kept under 30 minutes, rest should be given. During rest, posture must be adjusted to shake the shoulders and slowly move the head to the side. To reduce the negative effects of sitting, walk for at least 3 minutes "
Do not lie face down when using the device
Using cell phones and tablets tends to put more pressure on the neck muscles (to keep the neck upright) than when using other positions. Using a device that is lying on your side causes the muscles to become tight and spinal pain in the shoulder joint because the burden on the side of the shoulder joint will create more tension in the shoulder joint. You should avoid using the laptop as much as possible or you should choose special equipment (laptop wake up, neck support) during use.