Tech neck is one of the leading causes of poor posture today.
As a result of having everything accessible on our devices, we are now looking down and straining our necks throughout our daily routine.
If not addressed, this can have adverse effects on one’s back muscles, joints, and overall spinal health.
Does Tech Neck Develop When Lying Down?
Yes, it most certainly does!
Apart from using our mobile devices for work, during errands, out on events, and on our leisure time, we also tend to scroll mindlessly while in bed. More often than not, people use this time to de-stress by perhaps going on social media, watching a movie, reading an e-book, and other activities that can easily make us lose track of the hours.
Needless to say, whether you are elevating your neck, lying on your side, or even on your stomach, all of these are not ideal posture positions to hold for extended periods.
More over, it is also unhealthy for your eyes to have the device so close to your face, especially when the lights are out.
So to hit two birds with one stone, here are a few tips on how to properly use a mobile phone in bed to prevent posture decline and unhealthy vision.
Tip #1: Do not lie on your side or your stomach
Lying on your side for long periods creates an imbalance on your spine and there is also the tendency to bring your phone too close to your eyes.
If you are not planning to use your device for too long in this position, prop a pillow between your knees to provide support.
Similarly, do not lie on your stomach since this creates an unnatural curve of your spine, puts unnecessary pressure on your neck, and can strain your lumbar region. It also affects blood circulation in your arms.
Tip #2: Support the necessary areas
Whether you decide to sit upright or recline your back, place a pillow or two behind you to ensure you are supporting the areas where pressure is felt most. You can also put pillows under your arms and elbows.
All this will not only relieve your muscles of any tension, but it can also make for a more comfortable experience.
Tip #3: Invest in a device holder
Once you find a good position, affix your device holder to a comfortable height so that you will not have to bend your neck down or keep looking upwards. This is the same principle when working on a laptop or computer that is on top of a desk – keeping the gadget and your eyes parallel is important!
Also, keep it distanced from your face - experts recommend at least 25 centimeters away as a safety precaution. This can greatly prevent tech neck, shoulder strain, and headaches.
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