Tech itch - neck and back pain

If someone has been suffering from neck and back pain for a long time and topical balms stopped helping it may be due to considerable amount of time spent by an individual on hand-held gadgets and long hours of sitting at the desktop. Spine specialist Dr. Garima Anandani Clinical Director, QI Spine Clinic explains about this continuous back and neck pain which does not have any other symptom of orgin but the exessive use of cellphones and desktop computers.

Q1. Why do hand-held gadgets and long hours of sitting at the desktop cause neck and back pain?

Ans 1. Studies conducted on adolescents have established a link between musculoskeletal injuries and computer/mobile phone use. The risk of developing pain and injuries is also directly correlated with the amount of time spent in utilising these devices.

Poor posture for prolonged periods, while using laptops and cell phones, causes injuries to the neck, shoulders, back and wrists. Individuals most commonly are in a slumped position, with their shoulders rounded, back hunched and neck bent forward, resulting in muscle fatigue, weakness and joint irritation. This leads to muscle strains, disc herniations, nerve impingement and joint disorders.

There is an excessive strain on the spine, when one is mostly looking in a forward and downward position at any hand held mobile device (mobile phone, video game unit, computer, mp3 player, and e-reader).

Holding your head, which weighs several pounds, at this angle puts a lot of strain on your neck muscles, which aren't designed for it.

Consider that the average human head weighs 10 lbs in a neutral position (when your ears are over your shoulders).

For every inch you tilt your head forward, the pressure on your spine doubles. So, if you are looking at your smart phone, for example, your neck is holding up 20 or 30 lbs!

This puts tremendous strain on your spine and can cause misalignment of the vertebrae and spinal discs.

Q2. How to reduce these problems?

Swimming is highly recommended for prevention and treatment of back pain. It is safe and less stressful on the disc and joints compared to other cardio like walking or jogging. It is recommended swimming for 30 minutes thrice a week.

Although everyone touts the benefits of unplugging, it can be difficult to get away from your cell phone for too long. That's why a good posture is essential for preventing back pain.

Take breaks: Look up from your device (laptop/desktop) every 20-25 minutes and take a five minutes break.

Use a case or stand: If you must use your mobile device for lengthy typing, invest in an external keyboard. Place your devices on a stand so that you are able to look straight ahead instead of craning your neck down to see it.

When reading, lean back and use pillows: When you are reading a book on a device, lean back into a comfortable position on the couch or in bed, and use pillows to support your head and neck. Also, prop the device on pillows so it's at your face level and not put a strain on your neck.

Finally, stretching frequently and doing strengthening exercises, such as yoga, can be very helpful and make sure you are breathing properly — you may be holding your breath without realising it.

Pain Management and healing : For serious and acute pain, painkillers are not advised as they have serious side effects. Recommendations which help alleviate symptoms at home include applying heat or cold in the problem area.

The latest technology called Frequency Specific Micro current (FSM) is the safest method of pain management that utilizes and reduces pain and promote tissue repair at a cellular level. This is available at specialised spine physiotherapy clinics.

Neck pain is treated non-surgically by specialised spine physiotherapy. Surgery should be prescribed only after spine rehabilitation is explored. Accurate diagnosis for back pain problems can be diagnosed by spine specialists and the underlying problem can be addressed. This will ensure that back pain does not restrict mobility and compromise quality of life in the future.