New Delhi: Sit with your back straight and avoid hunching – these phrases have been heard for far too long and more often than one can recall. Initially, it did not sound relevant enough due to a lack of awareness of the possibilities that are likely to occur at an advanced age such as back pain and a hunched back. But in an era when everyone across age groups is obsessed with screens, it becomes far more important to prevent a condition known as ‘text neck’. Constantly bending to look at a screen is a serious cause of concern and needs to be addressed as it leads to neck pain in the long run, and sometimes even worse possibilities.
Wondering how you can prevent a text neck?
In an interaction with , Dr. Bhupendra Pratap Bharti, Associate Director, Spine Surgery, Max Super Speciality Hospital Patparganj, shared some basic tips to treat a text neck or prevent it in a digital world.
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- Ergonomic setup: Adjust your workspace to keep screens at eye level. Use a stand for laptops or raise monitors to prevent hunching over.
- Regular breaks: Follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away to reduce strain.
- Stretch and strengthen: Incorporate neck and shoulder stretches into your daily routine. Exercises like chin tucks and shoulder rolls can help strengthen muscles.
- Posture improvement: Experts say that maintaining a good posture is key to keeping the shoulders relaxed and back straight. It is advised to put reminders for a day to fix the posture and sit correctly.
- Limit screen time: Set boundaries for your device usage. Try to reduce time spent on phones and tablets, especially for prolonged activities.
- Use voice-to-text: Minimise typing by using voice-to-text features when possible, reducing the need to look down at your device.
- Stay hydrated: Drink plenty of water. Proper hydration helps maintain muscle function and can alleviate some discomfort associated with tension.
