smartphone neck pain

How to Avoid the Aches and Pains of Technology

Do your shoulders hurt? How about your neck? Your back? If so, you might be suffering with the common aches and pains that come from extended use of technology, including a computer, laptop, smartphone, or tablet.

Unfortunately, all of the time you spend on the computer working and on your phone playing games, watching YouTube, and scrolling through Facebook can cause physical pain. However, there are simple changes you can make to the way you use your computer and mobile devices that can prevent many of those aches and pains.

5 Tips to Avoid Mobile Device Aches and Pains

If your smartphone and tablet are the cause of your physical problems, use the five tips below to stop the aches and pains before they start:

  1. Don’t type on your mobile device for more than three minutes without stopping and taking a break.
  2. Avoid typing with your thumbs only. Instead, practice typing using other fingers to give your thumbs a break.
  3. Keep your wrists straight, upright, and close to your body when you’re holding your smartphone or tablet.
  4. Don’t slouch when you’re using a mobile device.
  5. Tuck your chin in and look down at your mobile device rather than bending your neck excessively.

6 Steps to Avoid Computer Aches and Pains

If your computer is causing your aches and pains, then your workstation is probably not set up correctly. Following are six steps you can follow to improve the ergonomics of your chair, desk, and computer:

  1. Your monitor should be positioned at eye level or slightly below eye level. Additionally, it should be between 20 and 40 inches from your eyes.
  2. The armrests on your chair should be positioned so your shoulders are relaxed with your elbows close to your body. Your wrists should only bend minimally.
  3. Your chair should have lumbar support for your lower back, and the backrest should conform to your spine.
  4. Your legs should be parallel to the floor.
  5. Your feet should be flat on the floor. If necessary, use a footrest.
  6. Get up and move every 20 to 25 minutes. Taking breaks to walk around or stretch at your desk is important to reduce aches and pains, even if those breaks are each only five or 10 minutes long.

Setting up an ergonomic workstation can help reduce the pain that develops from repeated actions, but it’s only part of the solution to reducing computer-related aches and pains. That’s because the way your workstation is set up can also increase your risk of injury.

For example, if you have to overreach or twist to get to items like your phone, stapler, or files, it’s easy to strain a muscle. Solve the problem by rearranging your desk so things you use often are close to you. In addition, avoid up and down motions that can lead to injuries by moving heavy binders and other items you use frequently from shelves above your desk or from low file drawers or file cabinets. Instead, keep these items where they’re easier to access.

Reducing Aches and Pains with Exercise

If you’re active, get enough exercise, and maintain a healthy lifestyle, your body will be better able to adapt to the demands of technology. You can learn how to adapt a healthier lifestyle so you’re less susceptible to technology aches and pains by working with a certified wellness coach. And if you already suffer from technology aches and pains, a certified wellness coach can help you find ways to relieve the discomfort so you can live your healthiest and happiest life. Just follow the link to schedule a free Talk to a Coach session to get started!


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MEDICAL DISCLAIMER
All information contained on this website are for informational and educational purposes only, and is not intended to be taken as medical or other health advice. You should always seek the advice of your doctor or a qualified medical professional. IN THE CASE OF A MEDICAL EMERGENCY OR SUICIDAL THOUGHTS, IMMEDIATELY CALL 911.

Victoria Craze

Victoria Craze is the co-founder of Wellbeing Coaches. She holds a coaching certification from Wellcoaches School and has coached more than 500 individuals on their journeys to achieving optimal wellbeing. Victoria began her career in the business field and spent three decades working in marketing before becoming trained and certified as a health, wellness, and life coach nearly a decade ago. Prior to founding Wellbeing Coaches, she worked with HMC HealthWorks where she developed new wellness coaching procedures and policies, created new training manuals, and managed a team of coaches. Today, she leads Wellbeing Coaches and continues to coach clients from around the world.

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