5 Exercises Against Neck Pain and Hunchback Caused by Technological Device Use
Spine specialist Anthony Ghosh recommended five practical exercises to reduce the excessive load placed on the neck by smartphone and computer use and to prevent posture disorders.
Working while leaning over technological devices throughout the day exponentially increases the load applied by the head to the neck, while experts have shared five key exercises that can be applied to protect spine health and prevent hunchback and neck pain.
The Impact of Technology on the Neck
Billions of people all over the planet spend a large portion of their day hunched over. As people lean over laptops and smartphones, the weight distribution on the neck changes drastically. Spine specialist Anthony Ghosh states that in a downward-looking position, the load applied by the head to the neck reaches up to approximately 27.2 kilograms.
Common Neck and Spine Problems
According to the 2021 Global Burden of Disease report, 60 to 80 percent of people will suffer from neck pain at some point in their lives. Increased stiffness in the upper spine, limited mobility, and incorrect posture habits cause permanent musculoskeletal disorders. Experts recommend taking breaks from screen time and moving the spine.
1. Head Rotation Exercise
Recommended by the UK's National Health Service for those suffering from neck pain, this exercise aims to restore mobility. While sitting upright or lying on your back, the head is turned as far as possible to the right and left to ensure a stretch is felt on the opposite side.
2. Maintaining Proper Posture
The optimal position for the neck is the neutral position, which is aligned with the spine. While keeping the shoulders and back relaxed, the neck should be kept long and upright, avoiding jutting the chin forward and keeping the head tilted to the side for long periods.
3. Eliminating Forward Head Posture
Years of looking at a computer screen can lead to a posture where the head juts forward. To correct this situation, tucking the chin in while extending the neck upward, widening the collarbones, and pulling the shoulder blades down and back is beneficial.
4. Working Deep Neck Flexor Muscles
Due to the length of screen time, increasing the endurance of neck flexor muscles is of great importance. Lying on your back, pulling your chin toward your chest, slightly lifting your head off the flat surface, and holding this position for a while strengthens these muscles.
5. Head Support and Resistance Bands
Another way to actively work the neck flexor muscles is to use a chair with head support or utilize resistance bands. Movements performed with the help of an elastic band wrapped around the forehead increase muscle endurance.