You might have heard about something called Text neck syndrome. It’s a clinical condition that results from repeated stress of frequently bending your head forward when using mobile devices or any other hand-held devices for long periods of time. (David et.al, 2021)
Any other position than the first one shown in the above picture while using a phone or tablet puts an extra load on your spine, can eventually lead to a text neck. The longer the duration of such kind of electronic device use, the greater the likelihood of experiencing neck pain among other physical and psychological discomforts (Warda et. al, 2023). Research suggests that even though the variables in the design of various mobile devices can be ergonomically uncomfortable, it’s the posture and stress levels of individuals that consistently contribute to musculoskeletal disorders (Benden et.al, 2021)
Right at this moment let’s take stock. How long has it been since you started reading this content? Do you notice any pain or tightness in your neck or shoulders? If you do, and would like to decrease your pain or just read out of curiosity, please scroll down:
PHONE ERGO FAQs
- An ideal posture to sit in while using a cellphone or a hand-held electronic device would be to bring the device to your eye-level instead of bending your neck.
- You can also support your arms with wedges or pillows to bring it to eye level so that you don't get any pain in your neck or arms.
- If possible, use the phone in speaker mode to avoid craning your neck sideways.
- If it's not possible to use speaker mode, use shoulder rests or headsets to keep your neck straight.
- You can also switch ear sides to help reduce strain only on one side of your neck.
Leaning on the principle of the Zone of Convenient Reach (ZCR), your desk space can be divided into three zones:
- Primary zone: This is the area where you keep all the items that you most frequently use. For example, a keyboard, a mouse and phone (if used very frequently). The area occupied by this zone spans around the length of your arm (from your elbow to the tip of the middle finger when your arm is at 90 degrees to the desk) The no. of reaches that occur in this zone are >5 times/ min.
- Secondary zone: Area where items used less frequently than the primary zone (1-5 times/min) are placed. For example, books that you occasionally read. This area ends at the tip of your middle finger when arm is fully extended.
- Tertiary zone: Area where items that are used very less (<1 time / min) are placed. For example, plant pots or pictures of people. This area starts beyond the secondary zone.
Depending on the frequency for your usage, you can decide how far to place your phone on your desk.
Source: Bostontec
STATIC STRETCHES
UVA/EHS would like to thank UVA’s Dean Schlemmer (EHS, retired), Karen Allen (PT, UVA, retired), and Tina Andersen (PT, Bridges Wellness & Physical Therapy Consultants, LLC) for the production of the pictures below.
Please note that the following stretches are not specific to a work-related injury or illness and are only precautionary. Check the health of the chair prior to performing any of the following exercises. For individuals with existing injuries or recurring discomfort, consultation with a healthcare professional is advised to discuss the suitability of these stretches in light of an individual's specific condition(s). If you'd like to ask us a simple question or want us to cover a specific ergonomics related topic, feel free to use this Ask an expert form to convey your thoughts.
Roll your shoulders back in a circular motion. You can then repeat the same in a forward circular motion. Reps: 3-5 times in each direction.
Sit upright and relax your shoulders. Try to touch your right shoulder with your right ear and repeat the same on the left side. Reps: 3-5 times on each side.
Move your chin towards the right shoulder and then repeat the same on the other side. Reps: 3-5 times on each side.
Sit upright and try to simultaneously pull your shoulders back while keeping your neck stable and return to neutral position. Reps: 3-5 times.
Start with an upright posture and then raise your right hand as high as you can and then alternate with your left hand. Reps: 5-7 times on each side.