Mobile phone... immobile neck?

This morning I drove past a school bus stop and thought to myself, “no wonder I’m seeing more and more people, especially older children, with neck and shoulder problems!” Half of the children were stood with their head slumped down looking at their phones. Now I’m not going to nag, because I’m guilty of this too when I’m really concentrating, but it really emphasised how many problems devices like phones and tablets can cause. There are, however, some simple tips to avoid neck and shoulder problems when using a mobile device.

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Keep your head and neck neutral

Hold the device higher to keep your neck in a neutral position and head facing forward. This will avoid being in a position that stretches the muscles at the back of the neck for a long time and will prevent muscle strains.

Keep the device further from your body

When holding a phone or tablet, extend your arms a little more to hold it further from your body and avoid eye strain.

Take a break!

If you find yourself absorbed in something until a neck ache takes your attention away, use a timer to enforce breaks. Every 10 minutes stop and stretch your neck gently side to side. Roll your shoulders forwards and backwards while focusing your gaze further away.

Use props…

If you’re sat reading/watching a video on a device, prop it up in front of you so you don’t have to hold it for a long period.

If in pain, get help.

If you find you’re persistently getting neck or shoulder pain, don’t hesitate to see your Osteopath. Not only will they treat the problem, they will give advice tailored to you to prevent any future problems.

Try these tips out and let me know how you get on!

Zoë

Zoë Clark is a registered osteopath trained at the British College of Osteopathic Medicine in London.

Practicing in Howe, near Norwich (01508 558373) and Burston, near Diss, Norfolk (07543 557746).

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