Bowing your head for too long while working with electronic devices not only causes pain in the neck, shoulders, and spine but also leads to musculoskeletal pain.
Previously, neck and shoulder pain was commonly seen in middle-aged individuals. However, this discomfort is becoming increasingly prevalent and is affecting younger people as well. Several factors contribute to the growing incidence of neck and shoulder pain among the youth, including poor posture, prolonged sitting in office jobs, and a lack of physical activity.
Using phones and tablets for extended periods can lead to neck and shoulder pain.
Additionally, individuals suffering from neck and shoulder pain often use electronic devices excessively. Bowing down to look at phones or tablets for long durations can increase the risk of developing this discomfort.
Moreover, those with degenerative cervical spine diseases or herniated discs who engage in improper movements are also more likely to experience neck and shoulder pain.
What are the Symptoms of Neck and Shoulder Pain?
When experiencing neck and shoulder pain, the muscles in these areas may ache, making movement difficult. This discomfort often manifests in the early morning upon waking. If the pain is severe, you may feel it radiating from your shoulders down to your arms.
The pain tends to worsen when the individual sits for extended periods, moves around, or even changes weather conditions or sneezes. Conversely, the pain usually lessens when resting.
Additionally, some individuals may experience dizziness or tightness in the neck and shoulder region, leading to intense pain.
Maintaining proper sitting posture while working can help reduce neck and shoulder pain.
What Can You Do to Minimize Neck and Shoulder Pain?
Neck and shoulder pain can significantly impact your daily quality of life, so you can apply the following strategies to alleviate the discomfort:
- Avoid prolonged sitting: Engage in light movement after about 45-55 minutes of work. Stand up and stretch or walk around for 5-10 minutes to relieve tension.
- Maintain proper sitting posture: Correct sitting posture reduces the risk of neck and shoulder pain. Poor posture, such as slouching or hunching over, can lead not only to neck and shoulder pain but also back pain and spinal deformities. Using a well-adjusted desk and chair can help you maintain proper posture while working.
- Pay attention to your sleeping position: Using inappropriate pillows or mattresses can affect your sleeping posture, leading to discomfort in the neck and shoulders. Opt for pillows of moderate height, preferably level with your neck, and choose a mattress that is neither too soft nor too firm, ideally with good elasticity.
- Take appropriate breaks: Avoid overexertion or activities that strain the neck and shoulders. Limit the time spent using phones or electronic devices.
- Engage in regular physical activity: A sedentary lifestyle, combined with lack of exercise, can lead to various health issues. Regular sports activities help balance muscle strength and enhance physical fitness to prevent premature aging. Aim for at least 150 minutes of moderate exercise weekly, with two days dedicated to high-intensity workouts that make you sweat.
If you experience frequent and worsening neck and shoulder pain, it is advisable to seek medical attention to identify the underlying causes and receive treatment. Untreated neck and shoulder pain can lead to numbness in the limbs and other health complications.
