Between school, work, and staying connected with friends and family, most of us spend countless daily hours on our computers, tablets, and smartphones. And it’s easy to ignore our posture in our desk chairs or how we hold our devices—until our neck, back, hip, and other joints start to hurt. Whether you’re a student or a busy professional, you can make a few simple changes to revolutionize the way you feel at the end of the day.
What’s the Best Way to Sit When Using Laptops, Tablets, and Smartphones?
When you use your desktop computer or laptop, try to sit up straight, let your shoulders relax, and keep your feet flat on the floor. Your knees and hips should be level, and your elbows should bend naturally at about a 90-degree angle. Keep your wrists straight, not bent up or down, and look straight ahead at your screen—avoid craning your neck forward.
For tablets and smartphones, bring the device up to you instead of dropping your head down to it. Hold your phone or tablet at eye level, keep your head in line with your spine, and let your shoulders stay loose. Switch hands from time to time and avoid gripping too tightly. Try to keep your wrists in a neutral, comfortable position.
How Can You Set Up Your Workspace for Comfort?
If you do most of your work at a workspace, follow these tips:
- Place your laptop on a desk or table right in front of you.
- Raise the screen to eye level with a stand or a stack of books.
- Plug in an external keyboard and mouse if you can—your wrists and arms will thank you.
- Adjust your desk or table so your forearms are parallel to the floor and your elbows form a right angle.
- Pick a chair with good support for your lower back, or add a small cushion.
An external keyboard and mouse can make longer sessions much more comfortable, and if you need to read in bed, rest the device on a pillow to bring it closer to eye level.
What Simple Exercises and Breaks Can Help Prevent Pain?
If you have extended work sessions on your laptop or phone, follow these steps to prevent unnecessary health problems:
- Follow the 20-20-20 Rule: Every 20 minutes, look away from your screen at something at least 20 feet away for 20 seconds. Your eyes will appreciate the break.
- Take Micro-Breaks: Every 15 minutes or so, stand up, stretch, and move your neck, shoulders, and wrists.
- Stretch Regularly: Try gentle neck stretches, shoulder rolls, and wrist rotations throughout your day.
- Stay Active: Activities like yoga, Pilates, or even a quick walk can help keep your core, back, and shoulders strong and pain-free.
- Change Positions Often: Little movements and shifting your posture can help prevent stiffness and discomfort.
When Should You See a Professional About Pain?
If you notice pain in your neck, back, shoulders, wrists, or hands that refuses to go away after a few days, or if you feel numbness, tingling, or weakness, check in with a doctor. You should never ignore pain that makes it hard to get through your day or keeps you up at night. These pains are your body’s way of warning you to take care of yourself before you risk further injury.
How Can Long Island Spine Rehabilitation Medicine Help?
At Long Island Spine Rehabilitation Medicine, our team focuses on non-surgical treatments for spine, joint, and muscle pain. Whether you’re a student struggling with “tech neck” or a professional dealing with back pain from long hours at your desk, their doctors are ready to help you find relief and get back to your routine.
Our doctors at Long Island Spine Rehabilitation Medicine serve Nassau, Suffolk, and Queens counties from our offices in Great Neck, East Meadow, Lawrence, and Huntington. If your aches and pains aren’t getting better with simple changes and stretches, get in touch with us. We will work with you to create a plan that fits your life and helps you feel your best.