For centuries, people have worn out their bodies on equipment designed to make life easier or work more productive. Over the years, the prolonged and repetitive motion of sewing machines, looms, typewriters, assembly lines and other “modern” devices have brought long-term circulation, back, and neck pain problems to millions.
Now that we’ve replaced mechanical equipment with electronics, we face similar health issues – especially with our increasing use of mobile devices. Tablets and smart phones force us to unnaturally crane our neck to read tiny screens and tap on tiny keys. It’s no wonder many of us suffer from tired eyes, sore shoulders, neck pain and aching backs. But there’s good news! You can avoid “vulture neck” and other hazards by adopting a few simple habits when using your mobile device.
How to Avoid Neck Pain and Other Mobile Hazards
Tablet Tips to Alleviate Neck Pain
- Buy right. Don’t buy a larger screen than you need if a smaller, lighter model will do. Be sure to test the brightness of the display, especially if you’ll be using indoors and out. Also, make sure you pick a case that doesn’t add too much weight, which would make it harder to hold your tablet.
- Straighten up. The problem is how these devices are held. Your non-dominant hand holds the tablet, while the dominant finger touches the screen, clenching the other fingers so they don’t accidentally touch the screen. Although tablets are usually very light, even one weighing a few ounces can cause strain when used for long periods. Practice the same good posture you use for your computer: feet on the floor, shoulders and neck relaxed, arms to your side and back supported by a chair.
- Adjust your seat. Part of the “vulture neck” comes from placing your tablet below your field of vision when seated. Adjust your seat so the screen is at or just below your field of vision when holding your head and neck comfortably.
- Raise it. Keep your tablet raised to eye level by placing it on a table or desk instead of holding it in your lap. Keep it propped up with a stand that allows it to stay upright. If you must hold it in your lap, or are reading while lying down, use a pillow to raise it up and bring the screen closer.
- Consider a keyboard. Tablets are made for convenience and portability, not for creating big documents or inputting large amounts of data as they don’t promote good posture or comfort. For that type of work use a laptop or desktop. If a tablet is your only option, adding a keyboard and mouse will decrease strain.
- Keep moving. They call these mobile devices – so you should move around, stretch, change positions and take frequent breaks to keep your muscles from cramping up and to keep your circulation flowing.
Smart Phone Tips to Ward Away Neck Pain
Smart phones are used more for texting, emailing and browsing than talking. The small keyboard and screen, the unnatural position of your arm, shoulder, back, hands and fingers encourage poor posture and can cause long-term muscle injury. Reduce the stress and strain by:
- Holding your neck and back upright. Avoid lowering your head or rounding your shoulders.
- Using the phone in its vertical position. This reduces the amount of space your thumbs and fingers will have to reach.
- Keeping your wrist straight.
- Creating shorter messages. Reduce the keystrokes, and you’ll reduce hand and thumb movements.
- Using word or voice recognition. Although it can sometimes cause embarrassing communication gaffes, auto complete cuts down on keystrokes while voice recognition eliminates it.
- Trying a stylus. Select one with a comfortable grip where you don’t need to hold it too tightly.
Let OfficeZilla Help You Stay Pain Free
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