Technology has become such a prominent part of our daily lives. Schools have begun to move away from pen and paper and instead utilize portable computers for students to complete much of their assignments. As kids spend a good chunk of their day looking at a screen they’re putting a lot of strain on their neck. While screentime may be necessary for students – it’s important that they’re doing so in a proper way to prevent “tech neck” and promote a healthy lifestyle.
What is “tech neck?”
People have come to use the term tech neck when referring to the strain on the muscles in your neck caused by looking down at screens. Tech neck can also affect other parts of your body:
- Shoulders
- Spine
- Back
- Headaches
Bad habits are hard to break, so it’s important to teach children to use good posture to make sure they avoid future back issues that can be a result of craning their necks to look at the screen.
How to avoid tech neck
Make sure the screen is at eye level
Adjusting the computer screen so that it’s at eye level prevents your children from having to look down and strain their neck. Body position is also important. For the best posture and to avoid any aches and pains, keep your shoulders relaxed and feet flat on the floor. It’s also important to take breaks so your body doesn’t get stiff and your muscles stay loose. Students should be given time every 30 minutes to get up and stretch, move around and adjust their bodies.
Get moving
Exercise has a number of benefits including strengthening muscles and reducing inflammation which help to prevent tech neck. Encourage your children to move their bodies. Here are some ideas:
- Riding a bike
- Playing sports
- Going for a walk
- Swimming
Stretch your muscles
A good way to improve your posture and keep your muscles in good shape is to stretch often. Using stretches that target the neck, chest and upper back help to take pressure off the spine. Stretching can help to relieve the soreness that happens when craning our necks and looking downward at a screen. Stretching is something you and your child can do together, whether it’s first thing in the morning or before bedtime, when you engage in the activity together, you’re modeling good behavior and helping to form healthy habits. Figure out what works best for your child to incorporate stretching into a daily routine.
Set time limits
Boundaries are important for encouraging healthy habits and preventing aches and pains. Technology can be addictive, so parents are encouraged to set screentime time limits– whether they’re using the computer, watching television or texting their friends – they’re should be a limit to how much time they’re spending looking at screens. Not only does this help promote good posture, but too much time looking at screens strains the eyes and interferes with sleep cycles. Set ground rules so your children develop healthy habits when it comes to using technology.
When to get medical help
If not taken care of, tech neck can lead to more serious issues including:
- muscle imbalances
- rounded shoulders
- reduced mobility
- back issues
- chronic headaches
When you know your kids habits and behaviors toward technology use, it’s easier to know if something is wrong.
If your child’s neck pain is still bothering them after implementing the techniques discussed or if they are complaining of new neck pain or their discomfort is not improving after working through these steps, it may be a good idea to speak with your healthcare provider. Your provider can evaluate whether tech neck is causing the pain or if they may have an underlying condition. To find a sports medicine provider near you visit Pardee Physical Therapy.
