Tech Neck and Low Back Pain

 More than ever and at younger and younger ages we are seeing patients that have chronic neck problems and low back pain.  While they notice the pain they  just don’t realize that much of it is coming from our continued  addiction to technology.

Mindful stretches are great tools we can use to bring consciousness to parts of the body that have become habitually unconscious and you can also come see us.

Our tech-alignment problem.

Looking at our phones and computers all day has adverse effects on our physical well-being. As people turn toward their electronics, the collarbones roll toward one another, the chin drops and the upper back rounds.  We also are also sitting back on their tails in a slumped position.

Alignment-wise our chins are moving forward and down in space to better view our screens. A downward gaze causes us to slope, putting constant pressure on the cervical spine. Many of us experience mild to severe neck tension, headaches, and lower-back pain because of this. Using our fingers and wrists in a repetitive motion also causes inflammation in the wrist and thumb joint.

1. Don’t stay in one position for too long.

Consciousness is the first step. Get up from your chair as much as you can. Work standing up. Take a break and sit when you need to, but the more time you spend on your feet, the better. I set a timer and take a break.  I also use this time to make sure I  drink plenty of water and stay hydrated.

2. Release your lower back.

When seated, cross your ankle over the opposite knee and send breath into your hips. This will help release the lower back. You can use your chair and whatever else you have around you for a few twists throughout the day. Twists release the spine, help the function of the liver, and make more space for the lungs to expand.

3. Shake out your wrists.

You can start by shaking them softly but then speed it up and give them a hard shake up and down, side to side. This motion will bring blood to the area and release stagnation.  You should also stretch the wrist into extension by tugging gently on the fingers and pulling them towards you.

4. Ground yourself.

Use your imagination to draw a line through your body from the crown of the head through the roof of the mouth and the heart and pelvic floor. This can completely shift your posture and give you a moment of embodied meditation, even if you are stuck at your desk. If you do this  you’ll be sitting more upright and have a totally different feeling in your body.

5. Spread the collarbones and open the front body.

You can also interlace your hands behind the midback while seated to help spread the collarbones and arch the upper back. It’s the most accessible way to directly counter the postural effect of being at your desk or staring at your phone. To even out the back, place your hands shoulder-width or wider at your desk and take a forward fold, thinking about making a right angle with the body. Take a few breaths and let the head drop. This will take any rounding from screentime out of the upper back and help reset the front of the body.

Lastly, Come see us if you are having problems. We can help.