There has been a recent increase in cases of neck and back pain due to the overuse of mobile devices. I first encountered this type of pain a few years ago when a gentleman came into the clinic in January with neck pain after spending the entire Christmas break hunched over his new tablet. The biomechanical issue is that the head weighs up to 9-10 pounds, and when you lean it forward, especially downward, it causes significant pressure on the muscles and discs in the spine, leading to pain.
A major factor is the posture associated with mobile device use, so limiting your time on them can help avoid pain. Using head holders that prop your device up on the surface in front of you can also help change the posture of your neck and spine, especially if you are watching a movie or video for an extended period.
Headaches can also result from neck pain or strain due to overuse of mobile devices. These muscular headaches have been found to respond well to physiotherapy, including manual therapy and exercise.
Another good idea is to stretch and move your neck to counteract the stiffness and pain that can occur from sustained postures while using mobile devices. Looking over your shoulders, up at the ceiling, and stretching your ear to your shoulder are good movements to stretch your neck muscles and spine.
If you need to spend a lot of time on your mobile phone, using a headset or headphones can alleviate the postural strain and reduce pain. Always avoid holding the phone between your ear and shoulder.
If you suffer from neck or back pain, analyze the amount of time you spend on mobile devices and see if you can identify a pattern related to your pain. The stretches mentioned above can help alleviate pain and allow the affected area to relax and ease muscle discomfort.
If you have neck pain, visit us at Motion Physio Clinic in Prosperous. I can perform an assessment, provide a diagnosis, and offer the necessary treatment.