We spend more and more time on our smartphones, not only to browse social networks or play games, but also to carry out a whole host of daily tasks. The phenomenon is such that the French spend a little more than 3.5 hours per day on their mobile.
Ailments of all kinds
However, the posture we adopt is generally bad for our physical health. Constantly bending our necks down to look at a screen causes us to tilt our heads forward, causing an abnormal curvature of the upper spine. This may result in tension and pain in your upper back and shoulders, as well as stiffness and reduced mobility. Over time, the discomfort can become chronic.
But that’s not all. The tension on the neck muscles sometimes spreads upward, causing tension headaches, especially if the phone is used for long periods of time. The hand and arm can also suffer from this posture. Indeed, holding your phone with one hand and scrolling with your thumb tires the tendons, often leading to pain. In the worst cases, carpal tunnel syndrome can occur. This pathology, due to compression of the median nerve, may require surgery.
Other physical symptoms may appear. This is particularly the case for eye fatigue, which causes dryness, blurred vision and even headaches. Also, a slouched posture compresses the rib cage, which potentially reduces lung capacity. A phenomenon that can affect the efficiency of breathing, but also the energy level.
The correct posture to adopt
Fortunately, there are several little tips that can help minimize these risks. First of all, it is advisable to hold your smartphone at eye level instead of looking down, in order to maintain correct neck alignment. An upright posture with shoulders relaxed but not slumped is preferred, reducing pressure on the spine.
It’s also important to use both hands to hold the device, so you can scroll with both thumbs, thereby reducing tension in your fingers and wrists. And even if sometimes we would like to stay with our eyes glued to our screen, it is recommended to take frequent breaks, especially using the 20-20-20 rule: every 20 minutes, look at something 20 feet (about 6 meters) away for at least 20 seconds.
Neck, shoulder and back stretches can also prevent stiffness and reduce pain. So, small neck rotations and shoulder rolls are effective during breaks.
