Smart Tech Use and Preventing Pain through Ergonomics

In today’s world, technology has become an integral part of our lives, and we rely on it for work, entertainment, and communication. However, prolonged use of technology can lead to a range of physical problems, such as neck and back pain, eye strain, and carpal tunnel syndrome.

The #1 tech ergonomics tip comes down to one word: awareness. When devices are such a big part of our lives, it becomes easy to use them mindlessly. The average American spends nearly 7 hours per day using the internet!

It’s important to gain awareness of how often you use devices, how long you spend on devices in one session (ex: 20 minutes, 45 minutes), and the posture of your body while you’re using devices. These seemingly “small habits” can really add up and can easily contribute to injury or discomfort.

COMMON PAIN: HANDS & FINGERS

Hand pain can be caused by a number of things, but repetitive use injuries are extremely common. Repetitive use injuries can stem from typing on a keyboard or other device, improper ergonomics or holding devices that are too heavy.

TIPS TO TRY: HANDS & FINGERS

• Avoid heavy or bulky smartphone or tablet cases that may cause strain
• Use an ergonomic mouse and keyboard
• Limit use of any device to 30 minutes at a time (at most) and take breaks to stretch hands

COMMON PAIN: EYE STRAIN AND HEADACHES

Studies show that overuse of technology can lead to tension headaches and even migraines, or increase severity of existing conditions. In these cases, eye strain and headaches are often related.

TIPS TO TRY: EYE STRAIN AND HEADACHES

• 20-20-20 Rule: Every 20 minutes take a 20 second break while looking at least 20 feet away
• Adjust Lighting: Avoid using screens in very bright light (think bright sun) or in darkness. Aim for mid-level ambient lighting, like a soft lamp
• Be Sure to Blink! People naturally blink about 1/3 less often when looking at screens. Be conscious of blinking to keep eyes moist
• Comprehensive Eye Exam: If issues recur, get a comprehensive eye exam to rule out major concerns
• Increase Text Size: Whenever you can, increase the text size on the device to make it easier to read and avoid strain
• Set a Timer: Time can go by quickly during tech use! Setting a timer can prevent mindless scrolling that can cause strain

COMMON PAIN: NECK AND BACK PAIN

“Tech neck” can cause neck pain, pain in the shoulders, pain in the upper back, tingling or numbness in your hands, and even a loss of the natural curve of the spine. The more we use technology, the more our habits and poor postures can add up. Proper ergonomics and posture are key to preventing overuse injuries, strain and muscle fatigue

TIPS TO TRY: DO NOT USE DEVICES IN BED!

Using a smartphone or tablet in bed is particularly harmful, because it often causes many common tech use concerns to happen all at once. Using devices in bed can create the following issues:

• Poor posture of the neck, back, elbows and hands
• Poor lighting, eye strain
• Sleep disruption & insomnia
• Can induce stress

HOW CAN PHYSICAL THERAPY AND OCCUPATIONAL THERAPY HELP?

Physical and occupational therapists are body mechanics and movement experts who can help you return to your favorite activities comfortably and safely. A physical therapist can help you:

• Pinpoint existing deficits, weaknesses and any underlying conditions
• Increase strength in key areas
• Correct posture and improve endurance for key tasks
• Improve range of motion and avoid stiffness
• Provide ongoing education to improve health and avoid reliance on pain medication

Renue offers free 15-minute screenings at all locations! Contact us to start your path to pain relief today.