Digital age posture problems, how to cope

      1. Adult tummy time technique 

Adult tummy time is a practice where one lies down with their tummy touching the surface, and their elbows supporting their upper body that is slightly propped up.  Sometimes, they can support their body with a pillow and maintain the pose for at least 10 to 20 minutes.

 This practice improves posture and reduces pain through its extension effect when the upper body is propped up. It also strengthens the muscles of the back.(https://www.researchgate.net/profile/John-Graham-12/publication/7250795_Tummy_Time_is_Important/links/552474ec0cf2b123c51743c3/Tummy-Time-is-Important.pdf )

2. Tech neck solutions

Since this involves the head and neck regions, correcting it revolves around  usage of devices such as

•  Holding the phone at an appropriate angle to the head or using computers at an appropriateheight and distance from the face. Use of these gadgets should also be limited with off screen breaks. 

• Having supportive chairs that does not promote awkward postures or neck elongation

• Standing  up from time to time as well to avoid long sedentary sitting positions.

3. 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 a 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  helps activate muscles in the upper back(trapezius,rhomboids,rotator cuff, and deltoids).

•  Conducting a simple full body stretch at home at least 5 minutes a day  also goes a long way in strengthening  muscles and  stretching them out in order to fix rigidity issues.

4. Limiting  screen time

It goes without saying that long exposure hours to digital screens is 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 back to using some manual functions instead of digital ones or even selecting real life hobbies such as dancing instead of video games. 

5. 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 backrest,armrest and wheelchairs in severe conditions are also used.(https://www.acpjournals.org/doi/pdf/10.7326/0003-4819-147-7-200710020-00008?download=true )