Are you guilty of having poor posture while reading this blog post? If so, you may be suffering from a modern day health challenge called “tech neck.” Poor posture while utilising technology is a very common factor contributing to poor postural design.
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Technology is recognized as one of the principle causes of the modern day posture epidemic. Poor posture due to looking down at a mobile phone is so common that a new diagnosis has been created to explain the phenomenon, and that is “tech neck.”

Do you suffer from headaches, neck pain, shoulder tightness or fatigue?
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If you do, it could be due to your posture while using technology. Repetitive stresses from checking your mobile phone with improper posture or having slouched posture at work on your computer can have a tremendous impact on your posture and your health.

The impact of proper posture is far beyond the musculoskeletal system. Consider the following research studies showing that forward head posture has a negative impact on your health.

Did you know…?

• Stress to cervical musculature caused from poor posture is correlated with high blood pressure. Proper postural alignment has a systemic impact on vascular health (Deuchars & Edwards, 2007).
• Forward head posture can add up to 30 pounds of abnormal leverage on the spine, reducing lung capacity by as much as 30%. Long-term health effects associated with a reduction of lung capacity are heart and blood vascular disease (Cailliet & Gross, 1987).
• Forward head postures during computer-based work contributes to disturbance in the balance of healthy adults (Kang et al., 2012).
• As the head tilts forward 15 degrees from neutral, the force on the cervical spine and supporting musculature increase to 27 pounds. As the tilt increases, the forces increase to 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees (Hansraj, 2014).

Instead of looking down while sending a text message, checking your email or social media, raise your phone to eye level to avoid excessive strain to your neck and upper back. Also, be sure that when using a computer your screen is close enough where you can see it clearly without jutting your head forward, as well as having it at the correct height so you're not looking down to see the viewing area.

For proper posture while using technology, consider the following posture tips to re-train poor posture habits.

• Bring your mobile phone or iPad to eye level;
• When talking on the phone, hold the phone to your ear instead of bending your neck to the side to hold it against your shoulder;
• If you make regular phone calls, use a headset with earphones and a microphone so you don't have to hold the phone to your ear for extended periods of time;
• When playing games, look straight ahead at the TV, computer, or other gaming device. Also, position yourself with proper posture while seated to reduce spinal strain;
• Position your computer screen at eye level so you aren’t looking down for prolonged periods of time each day.