Written by: Dhairya Udeshi, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Digitalization should not be viewed as a revolution, but a new normal. A simple smartphone will have everything a person needs ranging from emails to social media to banking and even a camera. Every information is available on google and YouTube. Hence, our usage of phones increases drastically as all the apps are on one device.
Now, what is the side effect of using the phone continuously? The usage has an immediate pressure on the CERVICAL (neck) spine. According to research, when we bend our neck even slightly downwards(say 15 degrees), there is an 8kg load on our neck. And when we are on the phone, we keep our neck bent almost completely at a 45 to 60 degrees angle, which means there is a whopping 24kgs weight on our neck. At a stretch, an average person will be on the phone for at least 15-20 mins without even consciously realising where all the time passed just by scrolling on social media and chatting. On average, a person uses a phone for at least 4 to 5 hours a day, which means there is almost 20kgs weight on the head every day for a minimum of 4 hours.
For a start, this would create problems such as spondylosis and a tight neck. This would create nerve compressions and cause numbness in the arms and shoulders. If we keep continuing this posture for a longer time, then it is likely to lead to a bulge disc and eventually causing slipped disc resulting in radiating pain from the neck to the arm. The pain may also go down from the upper back to the lower back and radiate to the legs. This would affect our motor nerves and also our efficiency in completing our work.
So what solves this? How can we avoid getting cervical injuries? We have to accept the fact that smartphones and laptops are going to be a part and parcel of our lives. Hence, we need to change our approach in using them.
Do not use a phone for over 5 mins continuously.
Keep the phone on an eye-level while using so that the neck remains straight
Avoid downloading all the apps on the phone, such as social media and emails. The notifications from these will constantly make you check the phone. Keep the apps which you really need, such as WhatsApp and messengers of the like,
The best way to use WhatsApp is to use it on WhatsApp web on your laptop, which will make sure your neck is straight and this would allow you to use for a longer period.
A laptop is not supposed to be kept on a “Lap” nor use it while lying down. We should keep it on a table right at the level of our eyes. If the table is not too high, then you may buy a laptop stand which would increase the height of the laptop.
When using YouTube, use it on your smart TV. This would help maintain a straight and safe posture of your neck. Also, if you would like to use it on your phone, then it’s best to use while lying down on the bed.
On top of all these things, we should also focus on regular stretching and strengthening of our neck and body so that our surrounding muscles become stronger and the spine remains healthy. Your Personal Trainer would help you teach the exercises and make your overall body stronger.
I hope the above information was useful. Do share the article with your friends, relatives and colleagues so that we could spread the word and make our society healthier.
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Dhairya Udeshi, Executive Contributor Brainz Magazine Dhairya Udeshi is the Executive Director of Shape Up LLC, UAE. His company focuses on providing Personal and Group Fitness training services either in the Gym, Outdoors, or Online training using a video call service. It depends on the client's preference. Dhairya's idea has always been to provide clients with many flexible options and make it easier for them to choose their preferences. Dhairya's aim has always been to build a big network of clients and potential clients as his mission is to help more and more people stay fit and healthy. This is why he implements the strategy of charging 20-30% lesser than the market rate and providing clients with even better services with more flexible options for places to work out. With 8+ years of Experience in Health and Fitness, Dhairya has trained over 500 clients with all kinds of Health and Fitness challenges such as Running a marathon, Playing at the national level, Heart issues, Disc injuries, Spasms, Arthritis (Both Rheumatoid and Osteo), Diabetes, Blood Pressure, Depression and Anxiety. Dhairya is also a Life Coach, and he takes care of the mental health of his clients along with their physical well-being. With his belief that he instills to the world that Mental well-being is as or more important than Physical well being his Clients are more than willing to take up Coaching sessions along with Fitness training sessions in order to focus on their all-around development. Very few kinds of companies provide this kind of service.
