In today’s world, it’s almost impossible to avoid spending hours on our phones, laptops, or tablets. While these devices help us stay connected and productive, they also have a sneaky downside: pain. From aching necks to tired thumbs, your digital habits may be taking a toll on your posture and spinal health. As a chiropractor at Miracle Life Chiropractic, I’m seeing more and more people suffering from discomfort linked to their tech use. Here’s how your devices may be causing you pain—and what you can do about it.
Common Ways Devices Contribute to Pain
- Text Neck:
Looking down at your phone or tablet for prolonged periods puts excessive strain on your neck muscles and spine.
Effect: This can lead to headaches, neck stiffness, and early degeneration of spinal discs. - Rounded Shoulders and Slouched Posture:
Hunching over a laptop or tablet can compress your chest and overstretch your upper back, contributing to poor posture.
Effect: This can cause upper back pain, shoulder tightness, and impaired breathing mechanics. - Low Back Pain from Sitting:
Spending long hours sitting—especially in a chair that doesn’t support your lower back—weakens your core muscles and stresses your lower spine.
Effect: This results in lower back pain, stiffness, and muscle imbalances. - Wrist and Hand Strain:
Constant scrolling, typing, or gaming overloads the small joints and tendons in your hands and wrists.
Effect: This can lead to wrist pain, carpal tunnel symptoms, or “texting thumb.” - Eye Strain and Headaches:
Staring at screens not only affects your posture, but also causes eye strain that can affect your nervous system.
Effect: This often triggers tension headaches and fatigue, especially when paired with poor posture.
What You Can Do to Reduce Device-Related Pain
- Lift Your Screens:
Position your phone or laptop at eye level to avoid looking down, which will reduce strain on your neck. - Take Regular Breaks:
Adopt the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away to relax your eyes. - Stretch and Reset Posture:
Perform neck rolls, shoulder shrugs, and gentle back stretches throughout the day to keep your muscles and spine in alignment. - Strengthen Your Core and Upper Back:
These muscles provide crucial support for good posture, even when using devices. - Set Up an Ergonomic Workspace:
Small changes, such as using a supportive chair, a separate keyboard, or a monitor riser, can significantly improve your posture and comfort. - Get Adjusted Regularly:
Chiropractic care is essential to correct misalignments and imbalances caused by poor posture and the repetitive movements associated with tech use.
Get Back in Alignment and Out of Pain
Technology isn’t going anywhere, but your pain doesn’t have to stick around either. By adopting better habits and incorporating chiropractic care into your routine, you can enjoy the benefits of your devices without sacrificing your health.
If you’re feeling the effects of too much screen time, book a visit at Miracle Life Chiropractic. Let us help you reset, realign, and feel your best—both on and off your devices.