Digital age posture problems: 3 easy ways to cope

What are digital age postural problems?

The increase of use of digital technologies has opened pathways to health issues such as pain in lower back, weird postures, consistent headaches or migraines, and, depressive episodes. These , are collectively called postural problems. This trend that has been upwards since covid-19 pandemic , has seen the increase of People getting hooked to applications such as tik tok and spend more hours operating gadgets at home and at work.

These trends are because of the increase in integration of technology with workplace systems.This, in turn, has led to a rise in ergonomic hazards related to computer programs and tasks and workplace design. New gadgets seem to pop up every other day, from improved phones and laptops to virtual reality. It is crucial for one to keep up with new technology in order to fit in better with the current demands of society.

It is important to find a balance in technology and healthy living patterns in order to avoid any short or long term illness that may arise in the process of utilizing new innovations.

Common signs of postural problems related to digital products

A posture that appears to be curved or bent.
Rounded shoulders.
“Tech neck” or the forward head posture where the head protrudes out further than necessary.
Muscle imbalances hence reduced range of motion.
Pain on upper and lower back.
Persistent headaches/migraines

A man experiencing back and neck pain from excessive sitting/standing while operating devices.

What are some of the solutions to combat these problems?

1.Simple mobility exercises

These include exercises such as

chin tucks. This involves gently retracting the chin towards the throat. It helps strengthen the flexor muscles, thus promoting good posture.
Neck and wall exercises such as looking up and down or performing neck circles and wall support while moving the arms side to side, combined with shoulder rolls, help activate muscles in the upper back (trapezius, rhomboids, rotator cuff, and deltoids).
Conducting a simple full-body stretch at home for at least 5 minutes a day also goes a long way in strengthening muscles and stretching them out to fix rigidity issues.

2.Limiting screen time

Long exposure hours to digital screens are the main culprit behind bad postures related to technological advancements. It is therefore crucial to limit screen time by:

Setting reminders for off screens.
Having select times for using computers/phones.
Reverting to using some manual functions instead of digital ones or even selecting real-life hobbies such as dancing instead of video games.

limiting screen time and social media to prevent poor posture and related problems

3. Managing back pain

The resulting back pain can be managed by use of cold compresses, massages, and applying some heat therapy. In severe cases, one may use medications to relieve pain and relax the muscles. These drugs include naproxen, ibuprofen, chlorzoxazone or thiocolchicoside, and serratiopeptidase.

Postural support devices such as backrests, armrests, and wheelchairs in severe conditions are also used. (As supported by ACP journals.)

Ibuprofen as an example of medication taken to manage pain caused by postural problems in the digital age

Remember

Postural problems are more of a lifestyle illness associated with various daily functions, not necessarily restricted to workplace hazards. This could be simple things, such as bad sleeping and eating positions and excessive screen time.

Therefore, incorporating a physical wellness routine into one's daily activities is ideal to prevent or correct postural problems.

Frequently asked questions on posture problems (FAQs)

Can bad posture cause permanent damage?

Yes.

Persistent and improper management of symptoms, such as vision changes or musculoskeletal strains and pain, leads to permanent damage. If not corrected early enough, it leads to damage of the eye, resulting in impaired vision and musculoskeletal disorders, such as disc degeneration and joint misalignment.

How does screen time affect the spine and posture?

Using the screen for long periods without breaks encourages a position of rounded shoulders, forward head posture, and slouching. Simultaneously, it also leads to stiffness and poor circulation because of the immobility involved. Always take breaks, limit screen time, and use an ergonomic workstation.

What is the best sitting position while using technological devices?

The feet should be flat on the floor.
The knees should be at a 90-degree angle.
The back should be straight.
The screen should be at eye level.

N/B: Use support if your feet cannot touch the ground or a pillow for your back. You can also consider a sit-stand desk for a workplace station.

Can poor posture cause fatigue?

Yes.

Bad posture interferes with blood circulation by compressing the lungs and reducing oxygenated blood flow. This, in turn, leads to 'low energy' and memory fog. Awkward sitting and lying positions also cause strain in the muscles, leading to fatigue.

Are posture correctors/braces effective?

Yes, but it should be used sparingly and together with strengthening exercises. Focus should be more on movement for muscle retraining and lifestyle changes.

Can poor posture affect mental health?

Yes.

Various research, such as the association between workers' posture and depression by Ka Young Kim, indicates that poor posture leads to depression, unpleasant moods, and anxiety spells.

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