Avoid Desk Injuries
It is inevitable that during our normal activities there are times in which we need to look down. It’s normal, and it’s often necessary. We do it constantly and don’t think twice about the motion, or how often our neck is performing the motion that we have asked it to do.
Many people spend a large percentage of their time each day looking down at their cellular phones. It makes sense, considering how much information we have obtained and transmitted through our phones. It is an excellent way to stay in constant communication with family and friends, to send messages to the people we know or to be informed with the latest information in multiple aspects of our lives.
Many of us also spend a considerable amount of time looking down at computer screens. This is certainly the case for most people in the workplace, while we also can accumulate minutes and hours staring down at our laptops or desktops while we are at home.
According to the United States Census Bureau, 89% of all households contain the computer in 2016, and that percentage continues to increase. It has been estimated that anyone will be performing somewhere between 50,000 to 200,000 keystrokes each day if they are engaging in regular computer use.
In each of these scenarios, it is very easy for time to pass quickly while we are looking down. We become extremely focused on what we are doing, regardless of whether it is because we are reading or typing into our phones or our computers. Time can go quickly while we are so engrossed in what we are doing. But this also means that we are not actively thinking about the fact that our necks have remained in the position of looking downward throughout the duration of time that has been spent staring at our cells and computer screens.
The result can often be an excessive strain on our neck, which eventually can result in ramifications that we would prefer not to have. Because this prolonged pressure can create problems with our posture, which in turn causes issues with our spine, shoulder and cervical nerves. It can also literally become a pain in the neck.
This neck pain usually is coming from the soft tissue – which are the bones, tendons, ligaments and muscles that combine to form the anatomy of your neck – this is also known as your cervical spine. The activities that involve looking down for long periods of time can place enough stress on this area to cause you discomfort.
If this has happened to you, you are not alone. According to one study, 79% of the population between ages 18 and 44 have their cell phones with them virtually all of the time with only two hours of their waking days spent without their cell phones in their hands. Another study found that children and adolescents spend an average of 5-7 hours each day with their heads flexed while reading and texting on their cell phone and handheld devices. That accumulates to somewhere between 1,825 and 2,555 hours over the course of a year.
In fact, enough of us have spent an extensive amount of time looking down while engaged with technology, that there are terms for the pain that it can cause. Pain that develops from staring at your cell phone is also referred to as text neck. Some sources will also refer to this as tech neck, while that term is also used to define neck pain from prolonged use of the computer.
Fortunately, there are specific things you can do to protect yourself from having neck pain from looking down, regardless of whether it has resulted from text neck or tech neck. One simple step that you can take when you are using your cell phone is to simply hold it at eye level as often as possible. The reason is obvious since this will reduce the amount of time that you spend looking down. You can also place time limits on how long you will use your phone for texting or reading. You can also make a conscious effort to give yourself breaks, which will also help you avoid excessive strain.
You can try using a headset or earpiece because either of these hands-free devices will keep you from looking down at your phone while you talk. There are also exercises that you can do which will help stretch and strengthen your neck. If no steps are taken to reduce the strain that is placed upon the neck, this added stress on the joints, ligaments and discs in your neck can lead to premature degenerative changes in your neck.
If your neck pain stems from staring for great lengths of time at your computer screen, you can also raise your computer. If you keep your eyes at a point that is about two inches below the top of your screen image, that should decrease the pressure on the soft tissue where pain often begins. When you are sitting at your computer, your gaze ideally should be in-line with the top third of your screen. If you are looking down, then you should raise your monitor. An alternative would be to connect your laptop to another monitor or screen that is closer to your eye level.
You should also make sure that you are staying hydrated. Drinking plenty of water will hydrate your discs, which are spongy structures within the vertebrae of your neck. The discs already contain water, and drinking more will help them stay strong.
You can also apply heat to your neck, which will help ease the tension on your strained muscles. The use of ice can also help relieve pain. But if the many advantages of using technology to stay in contact with your family or friends, or of simply doing your job, has developed to the point that you are dealing with pain, then there are times in which you should visit a doctor.
You should also consult a physician if your neck pain becomes worse, even though you are making a concerted effort to alleviate the pain. You should also seek attention if the pain moves down your arms or legs, or if you also have numbness, tingling or a headache of any kind.
Reducing The Risk Of Pain
In order to set up your workstation in a manner that reduces the risk of neck issues, it is important that you sit at your computer in a relaxed position. This includes making sure that your shoulders and ears remain parallel, and that your shoulders are also in proper alignment with your hips. It is also helpful to keep your lower arms in alignment with your hands.
It is also important that your fingers remain relaxed when you are typing or when you are using a mouse. If your hand and muscles are clenched, that will place stress on your musculoskeletal system. The mouse should also be held gently, and it is important to avoid placing tension in your fingers and hands while you are typing. It is also beneficial to take breaks from typing in order to rest your hands.
It will also be beneficial to make sure that your monitor is positioned so that your eyes are even with the top of your screen. You should also position your desk and chair so that you can keep your arms parallel with the floor, while also allowing you to avoid having your wrists from tilting upward or downward.
Any armrests on your chair should either be lowered or eliminated, which will enable you to maintain a relaxed posture with your neck and shoulders.
In addition to maintaining a posture that will diminish the chances of strain on your neck, you can also perform exercises that strengthen your neck and improve its flexibility. However, it is important that you consult with your physician in order to create a program that is safe.
Symptoms
If you are experiencing pain in your neck, or your arms, back or shoulders, these are all indications that excessive time in front of a computer is having a negative impact.
Other symptoms include discomfort in your wrist, numbness in your fingers, pain in your lower back or any number of issues with your eyes – including blurring, redness, dryness or associated headaches.
If any of these symptoms apply to you, it is recommended that you review the setup of your workstation in order to make sure that you are not accelerating these issues with an improper setup. It is also important to provide yourself with continual reminders that correct posture while typing and sitting is essential.
It will also be beneficial to make sure that you allow yourself frequent breaks throughout each day toward decreasing the chances of encountering any of these unwanted symptoms.
When To Visit A Doctor
If you are experiencing neck pain and the source of discomfort is a muscular strain, then the pain will likely subside within several days. Attending to the neck pain with the use of ice or heat, along with neck muscle stretching exercises, can expedite the process of reducing the pain.
What A Doctor Will Do
When you visit your physician, he or she will ask a series of questions. These are designed to determine the cause of your pain. This process will include inquiring about your medical history, and the history of your family. You will also be asked about the exact location of your discomfort, along with any other aspects of your daily activities that may be the cause of your pain.
Your physician might also order diagnostic testing in order to determine the specifics of your situation. That will also help your doctor construct the best treatment plan to decrease your neck discomfort.
At OrthoTexas We Can Help
If any of these issues apply to you, we encourage you to visit us at OrthoTexas.
Your path to recovery starts here. Schedule an appointment with OrthoTexas or find a location near you.