How Your Devices Are Affecting Your Posture and Causing Pain

Technology has become an essential part of our daily lives, from smartphones and laptops to tablets and desktops.

While these devices make our lives more convenient,

they can also take a serious toll on our posture.

Many people don’t realize that poor posture while using technology is one of the leading causes of neck pain, back pain, and even headaches.

In this article, we’ll explore how technology is affecting your posture, why it causes pain, and what you can do to prevent it.

How Technology Affects Your Posture

When you think about how much time you spend hunched over your phone, tablet, or computer,

it’s easy to see how technology is having an impact on your posture.

The problem often lies in the positions we adopt while using these devices.

For example:

Text Neck: When you’re looking down at your phone, your head tilts forward, placing a great deal of strain on your neck muscles and spine. This forward head posture is commonly known as text neck.

Slouched Sitting: Many people tend to slouch while sitting at their computer, leading to rounded shoulders and a curved spine. This can cause lower back pain and weaken your core muscles over time.

Hunched Shoulders: Sitting for long periods without moving causes the shoulders to hunch forward, which tightens the chest muscles and weakens the muscles in your upper back, leading to imbalances.

Why Your Devices Are Causing Pain

The human body is not designed to sit in the same position for hours on end.

When you use technology for long periods without breaks,

your body adapts to these unnatural positions, which can cause pain in several areas.

1. Increased Stress on the Spine

When your head is positioned forward—like when you’re looking at a screen—this adds extra weight and pressure on your spine.

Normally, your head weighs around 10 to 12 pounds when it’s in a neutral position.

But for every inch your head tilts forward, the pressure on your spine increases.

This can lead to spinal issues like cervical disc degeneration and even herniated discs.

2. Muscle Imbalances

Using devices for extended periods often causes muscle imbalances.

Your chest muscles become tight and shortened, while the muscles in your back and shoulders weaken.

This imbalance pulls your body out of its natural alignment,

leading to pain and discomfort, especially in the neck, upper back, and shoulders.

3. Limited Movement

When we’re engrossed in our screens, we tend to forget about moving around.

Sitting or standing still for too long reduces circulation to the muscles,

which can cause stiffness and tension.

This lack of movement can also lead to muscle fatigue, further increasing the risk of developing pain and poor posture.

Research on Technology and Posture

Several studies have highlighted the negative effects of technology on posture:

A study published in the journal Surgical Technology International found that when your head tilts forward by just 15 degrees, it places around 27 pounds of pressure on your spine.

If you tilt your head by 45 degrees—similar to the position many people are in when texting—that pressure increases to a staggering 60 pounds!

Another study conducted by the British Chiropractic Association found that 45% of young people (aged 16 to 24) have experienced back or neck pain due to poor posture while using technology.

This shows that even younger generations are at risk of developing long-term posture issues if these habits are not addressed early on.

Common Types of Pain Caused by Poor Posture

1. Neck Pain

As mentioned earlier, text neck is a common issue caused by constantly looking down at your phone or tablet. This forward head posture strains the neck muscles and can lead to stiffness, soreness, and chronic neck pain.

2. Lower Back Pain

Sitting for extended periods, especially with poor lumbar support, can cause lower back pain. When the spine is not in its natural curve, it puts extra pressure on the discs in the lower back, leading to pain and discomfort.

3. Shoulder and Upper Back Pain

Hunched shoulders and a rounded upper back are typical results of poor posture while using technology. These positions can cause tension in the shoulders and upper back, making you feel sore and tight.

4. Headaches

Cervicogenic headaches, which are headaches caused by problems in the neck, are also linked to poor posture. When your neck muscles are strained from forward head posture, it can lead to tension headaches that originate from the base of the skull and move to the forehead.

How to Improve Posture While Using Technology

The good news is that you can take steps to improve your posture and reduce the risk of pain.

Here are some simple adjustments you can make:

1. Adjust Your Screen Height

Make sure your screen is at eye level to avoid tilting your head forward. If you’re using a laptop, consider getting a laptop stand or using books to prop it up so the screen is higher.

2. Sit with Your Back Supported

When sitting at a desk, make sure your chair provides good lumbar support for your lower back. Sit all the way back in the chair with your feet flat on the floor, and avoid slouching.

3. Take Regular Breaks

Try to take breaks every 30 minutes. Stand up, stretch, and walk around for a few minutes. This will keep your muscles relaxed and reduce stiffness.

4. Strengthen Your Muscles

Incorporating exercises that strengthen your core, back, and neck muscles can help improve posture. Exercises like planks, rows, and chin tucks are great for building the muscles needed to maintain proper posture.

5. Use Voice Commands

Instead of constantly looking down at your phone, try using voice commands to send messages or look up information. This reduces the amount of time you spend in the forward head position.

Conclusion

Technology is here to stay, but that doesn’t mean it has to hurt you.

By being mindful of your posture and making small changes to your routine, you can reduce the negative effects that devices have on your body.

Whether it’s adjusting your screen height, strengthening your muscles, or taking more breaks,

these simple adjustments can go a long way in preventing pain and improving your overall well-being.

If you’re already experiencing pain due to poor posture, consider consulting Dr. Farjad Afzal in Sargodha, an expert physiotherapist who can help you correct these issues and guide you toward recovery.

Your body will thank you!