How Excessive Screen Time Contributes to Neck pain:
The Hidden Impact of Modern Living
In today's digital age, excessive screen time has become a part of our daily routines, especially for students and office workers. Unfortunately, long hours of screen use combined with poor posture can lead to neck, shoulder, and back pain. This issue is exacerbated by the extended use of digital devices for both academic and personal purposes, which often leads to poor head alignment and postural imbalances.
​
One of the most common postural issues arising from excessive screen use is forward head posture. This happens when the head juts forward, which is typical for people looking down at their phones or computers for extended periods. Forward head posture can alter the natural curves of the spine, increasing the stress on the muscles of the neck and upper back. This misalignment can cause muscle tightness, pain, and discomfort in the cervical spine and scapular muscles.
​
The consequences of this postural imbalance are felt not only physically but can also affect overall well-being and productivity. For students who spend long hours studying, this can mean a decrease in focus and energy. It is essential to address the connection between screen time, posture, and neck pain, as it can lead to chronic pain and discomfort if left unaddressed.
The Role of Mobilisation Techniques for Neck Pain
Mobilisation techniques are commonly used to address chronic neck pain, with the aim of increasing the range of motion and relieving discomfort in the cervical spine and surrounding muscles. By targeting joint structures and soft tissues, these techniques can help release tension, improve spinal alignment, and enhance overall mobility.
​
For individuals dealing with chronic neck pain, mobilisation can be an essential component of a comprehensive treatment plan, especially when combined with strengthening exercises, posture correction, and ergonomic adjustments. While the evidence indicates mobilisation techniques are generally safe and well-tolerated, it is crucial to work with a healthcare provider to customize the treatment approach to address specific needs and ensure long-term relief.
Ergonomics and Exercise: A Workplace Solution
For office workers who spend extended periods sitting at desks, the combination of workplace ergonomics and neck-specific exercises has been shown to reduce neck pain and improve productivity. In a study of 763 office workers, participants who received ergonomic adjustments combined with neck-specific exercises showed significant improvements in productivity and a reduction in absenteeism over a 12-month period.
​
For those with neck pain, this approach helped lower sickness absenteeism and presenteeism (working while unwell), as well as productivity loss. The study highlighted that incorporating these strategies in the workplace not only reduced physical discomfort but also positively impacted overall work performance. For office workers with neck pain, this combined approach provided long-term benefits in both physical health and productivity.
Takeaway: Simple Solutions for Neck Pain
With increasing screen time and poor posture, neck pain has become a common issue for many. However, simple lifestyle changes such as regular stretching exercises, ergonomic adjustments, and proper screen habits can help alleviate discomfort and improve overall quality of life. Whether you're a student, office worker, or anyone experiencing neck pain, addressing these factors early can prevent chronic issues and improve your productivity and well-being.
References:
-
Rodríguez-Blanco C, García-Muro F, González-Vela MC, et al. "Effectiveness of mobilization and manipulation techniques in patients with chronic nonspecific neck pain: A systematic review and meta-analysis." Physiotherapy. 2019;105(1):56-69. doi:10.1016/j.physio.2018.02.003. Available at: https://pubmed.ncbi.nlm.nih.gov/30921975/.PubMed (2023).
-
"Neck and - Shoulder Stretching Exercises for Chronic Neck Pain." PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/25780258/
-
PubMed (2023). "Workplace Ergonomics and Neck-Specific Exercise for Productivity Among Office Workers." PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/30132008/
