Smartphones are not just a revolution in how we communicate and use the internet. Mobile phones also have a significant impact on our bodies and the posture we adopt, and consequently – on our health. So, if we find it hard to minimize the time spent in front of a smartphone screen (and as Vikings, we know it's not that simple 😉 ), it's worth at least knowing how to use it safely for our spine on a daily basis. Are you curious? In that case, sit comfortably and stretch your bones. We invite you to read on!
The issue might seem trivial at first glance – after all, what does your spine have to do with looking at your phone? However, if we consider how much time we actually spend with our devices daily, it becomes justified. According to a report by Counterpoint Research, smartphone users spend an average of 5 hours a day on them. And besides the hours spent on the phone, there's also the time we spend sitting in front of a computer or TV. As you can see, it's not without reason that sociologists refer to people who use smartphones a lot as – “the bent-head generation”.
It is precisely smartphone usage that is described as the most dangerous for our posture, as we usually adopt an incorrect position. We typically hold the phone at stomach level, which causes us to look down and tilt our head forward. This body posture is not beneficial for our spine, as it heavily strains the cervical spine and exposes it to prolonged bending. Frequent adoption of such a position can lead to serious body deformities. So, how can you protect your spine while using a smartphone?
- Hold the smartphone screen at eye level
If possible, try not to hold your phone too low – this will not strain your cervical spine. If you are holding your phone around your stomach, it’s important to just glance down, not tilt your entire head.
- Ensure proper support
Supporting your shoulders and elbows can be crucial – this could be a desk or your knees, for example. This will reduce strain on your spine and relieve your arm muscles.
- Take regular breaks
It is important to move your sore muscles during breaks from using your smartphone. You can also stretch during this time, which will help you avoid prolonged muscle cramps.
- Hold the phone with both hands
It might seem like a simple thing, but holding the phone with both hands and typing messages with both thumbs will help you avoid body asymmetry and strained muscles.
- Remember to exercise
Performing simple and short exercises will help keep your cervical spine in good condition. Touch your right ear to your right shoulder, and your left ear to your left. Repeat this exercise a few times a day. Another exercise – while sitting on a chair, place your hands on your forehead, keeping your elbows wide apart. Press your forehead against your hands, which should offer slight resistance for about 10 seconds, then relax for 5 seconds. Repeat this a few times.
Vikings, we’re curious if you use any of the tips mentioned? Or perhaps you have other advice on how to use your smartphone safely? Be sure to share them with us! 🙂
