In today’s world, screens are everywhere—smartphones, tablets, computers, and TVs have become a big part of our daily lives. Most of us spend much time looking at screens, whether for work, school, or fun. But have you ever wondered what all this screen time might be doing to our health, especially our backs and necks?
While technology offers many benefits, like keeping us connected to friends and family, it also comes with some problems. One of the major concerns is how it affects our spine—the backbone of our body that keeps us standing tall. When we spend hours hunched over screens, we’re putting a lot of strain on our neck and back. This habit can lead to what’s called “tech neck,”
Today’s article will examine how our love for screens could affect our spine and what we can do about it.
Understanding Spine Health
The spine is an integral part of the human body. It plays a vital role in both structure and function. Think of your spine as the backbone of your body—literally. It runs down from the base of your skull to your lower back and comprises small bones called vertebrae. In between these bones, some discs act like little cushions. They help your spine bend and twist without any problems.
Why is spine health important? Well, a healthy spine is crucial because it holds you up. If something goes wrong with it, you might feel pain or find it hard to move around as you normally would.
Common spine issues include:
Lower back pain is the number one reason most adults might see a doctor. It’s common and can be caused by sitting too much or not moving enough.
Neck pain: Have you ever felt your neck ache after staring at your phone or computer for too long? That’s neck pain linked to bad posture.
Spinal deformities: Sometimes, the spine curves in ways it shouldn’t, like in scoliosis, where it twists or curves to the side.
Knowing about these problems can help you take better care of your back and neck. Understanding why good posture matters might also make you think twice the next time you slump over your phone or computer screen!
How Screen Time Affects Your Spine?
Screen time can be a sneaky factor in our health, especially our spine. Many spend hours glued to their screens, binge-watching their favorite series or scrolling through social media. We often forget about our posture. When most of us slouch or bend over, this poor habit greatly strains our spine. It strains our neck and back muscles, and over time, it takes a toll on our spinal health.
Why Posture Matters?
Imagine your spine as a stack of neatly arranged blocks. Your spine is strong and stable when everything is lined up just right. But what happens if you start leaning those blocks too far in one direction? They’re bound to fall over, right?
Studies have shown a real connection between screen time and spine problems. For instance, people who spend several hours a day looking at screens are likelier to complain about lower back pain or neck stiffness. This is especially true for those with poor posture while using their devices.
A systematic review by Biomed Central involving 62,987 participants from different countries indicated that extensive video gaming and similar screen-based activities are associated with musculoskeletal pain, particularly in the neck, back, and shoulders.​
How Screen Time Affects Different Age Groups?
Kids
Screen time mostly affects children between the ages of 10 and 19. Excessive screen time harms their health. Kids are in a crucial stage of physical development, which makes them more sensitive to the effects of too much screen time. Staring at a tablet or computer for hours can lead to poor posture, causing the spine to curve in unhealthy ways. This isn’t just about short-term aches and pains—bad posture can affect how their spine grows.
The implications extend beyond physical health. Spinal issues can also influence overall well-being and quality of life. Children with bad posture may be less energetic because their bodies must work harder to adjust to pain and misalignments. This can distract them from concentrating on things crucial to their development, like studying or enjoying physical activities.
Solutions
Children are exposed to screens at an increasingly early age, whether it’s for education or entertainment. Parents and guardians must monitor their children’s posture and screen use from an early age. Let’s look at a few ways to reduce screen time and improve posture in children:
- Set Screen Time Limits: Set clear rules for how long your child can spend on devices each day, and ensure they take regular breaks to rest their eyes and move their bodies.
- Create a Comfortable Workspace: Adjust the height of the chair, desk, and screen so that the top of the monitor is at eye level. Use a chair that supports the lower back and encourages good posture.
- Monitor and Adjust: Regularly observe your child’s posture when they use screens. If you notice slouching or leaning, remind them to adjust their posture and ensure their setup supports proper sitting.
Early intervention and consistent practices can help ensure that children develop healthy habits that protect their spines, allowing them to use technology safely without compromising their physical health.
Adults
Adults often use screens for work, meaning sitting at a desk all day. This can lead to lower back pain, stiff necks, and sore shoulders. The problem isn’t just discomfort; these issues can become chronic and seriously affect quality of life.
What Can Help?
For adults, making the workspace ergonomic is key. This means adjusting chairs, desks, and screens to promote a better posture. Regular breaks are important, too—just getting up to walk around every hour can make a big difference. Stretching exercises that target the back, neck, and shoulders also help relieve tension and keep the spine happy.
The Bottom Line
No matter your age, taking care of your spine is crucial. Watching how much time you spend in front of screens—and how you’re sitting during that time—is a big part of that. Simple changes can protect your spine, making you feel better now and preventing problems in the future.
For more information on how to maintain a healthy spine and whether your insurance covers treatments like physical therapy, you can visit Mirachle Rehab Clinic.
