Gadget addicts, take care of your neck

 Some of us get into our car, drive to office, work on a computer, play on our mobile phones, drive home and work on our computer and play on the phone again in the evening and that's really unhealthy, say health experts. We are not built to be sitting down hunched over screens.

First it was 'texter's thumb'. Now gadget addicts are coming down with 'text neck'. Today, many patients are suffering neck pain from spending too much time hunched over phones and computers. The rise of smartphones and tablet computers has fuelled the problem.
The extra capability for playing games and browsing the internet on smartphones means they tend to be used for longer periods. And unlike laptops, tablet computers are often placed flat on the lap, meaning you crane your neck over to view the screen.

Knee and hip replacement surgeon Dr Kaushal Malhan says, "Technology has made life easier, but at the same time brought in newer problems. The easy accessibility to almost any information and quick communication through the use of smartphones and laptops has made them an invaluable resource. At the same time, their indiscriminate use has brought in new health problems."

It is common to find people using their laptops for hours at a stretch. Smartphones now work as mini computers and it is not unusual to find people busy with their phones which are much more than simply a means of communication. "People often complain of neck and back pain, and the cause for these can often be sourced to indiscriminate laptop use in an incorrect posture. These patients often have a good range of movements with pain mainly at the end of the day," adds Dr Malhan.

Orthopaedic surgeon Dr Ashish Arbat agrees. "Today, we are observing many young patients who are into gadgets with wry neck, which is caused by continuous craning of the neck for texting, etc." He advises that one should exercise one's neck daily and stretch the cervical and trapezial muscle, with a healthy habit of sleeping supine straight, with balanced diet to prevent wry neck.

How to avoid such problems* Use a chair of correct height so that your legs comfortably reach the floor.
* Table height and computer monitor height should be at your eye level so that you are not forced to adopt unphysiologic postures.
* Elbows should be well supported on armrest or table in front of you.
* Do not forget to blink your eyes intermittently to reduce eye fatigue.
* Change your posture every now and then and regular breaks in between.
* Stretch out all muscle groups whenever you have the opportunity.
* Regular stretching exercises are a must for people who sit for long hours. In case of problems like neck pain, see a doctor to rule out other non-postural causes.

Once that is ruled out, one can look at changing habits and lifestyle as advocated above.