Is Your Screen Time Hurting Your Spine? A Surgeon’s Tips For Healthier Back

In today’s digital world, prolonged screen time and poor posture have become common concerns, especially among the youth, and also women juggling work, home, and personal commitments. 

Simple stretching routines during work hours can help alleviate tension and prevent discomfort.

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A Harvard-educated boss at a TV channel this writer worked for many years ago used to say to the younger employees hunched and poring over their computer screens: “Mind your backs. You have two hands, two legs, two ears, but only one spine.” And boy, was he right!

In today’s digital world, prolonged screen time and poor posture have become common concerns, especially among the youth, and also women juggling work, home, and personal commitments. From “tech neck” to chronic back pain, spinal health is increasingly at risk. Dr Abhishek Mannem, spine surgeon and medical director at Bangalore Hospitals, shares his insights on maintaining a healthy spine through simple corrections and daily habits.

The Impact Of Digital Devices On Spinal Health

Constant use of digital devices encourages slouching and forward-head posture, commonly known as “tech neck”. “This posture increases stress on the cervical spine, leading to muscle strain, disc herniation, and even nerve compression,” Dr Mannem said. Over time, such habits can result in chronic pain, stiffness, and even structural deformities, affecting overall spinal health.

Simple Posture Fixes For Everyday Life

Whether at work or home, small adjustments can prevent long-term spinal issues. “Maintaining proper posture is crucial. Your back should be straight, shoulders relaxed, and feet flat on the floor when sitting,” advises Dr Mannem. He also recommends:

• Keeping screens at eye level to reduce neck strain
• Using chairs that support the spine’s natural curve
• Ensuring elbows are supported to minimise upper back stress
• Holding mobile devices at eye level to avoid excessive downward bending

Additionally, taking regular breaks to stand, stretch, and move around can significantly reduce strain on the spine.

Quick And Effective Stretches To Prevent Stiffness

Simple stretching routines during work hours can help alleviate tension and prevent discomfort. Dr Mannem suggests incorporating these quick exercises into your daily routine:

• Neck Stretch: Tilt your head towards one shoulder, hold for 15 seconds, then switch sides.
• Shoulder Rolls: Lift shoulders towards your ears, roll them back and down, repeating 10 times.
• Seated Spinal Twist: While seated, place your right hand on the back of your chair and gently twist your torso to the right, holding for 15 seconds. Repeat on the left side.

Performing these stretches every hour can improve flexibility and relieve muscle tension.

Can Posture-Related Deformities Be Reversed?

Many people wonder whether conditions like “text neck”, rounded shoulders, or a hump at the back of the neck can be corrected. “If addressed early, these issues can often be reversed through targeted physical therapy, posture correction exercises, and ergonomic changes,” explains Dr Mannem. However, he cautions that prolonged neglect may lead to more permanent structural changes, emphasising the importance of early intervention.

How Sleep Position Affects Spinal Health

Sleeping posture plays a crucial role in spinal health. “Sleeping on your back with a supportive pillow helps maintain the natural curve of your neck, while side sleeping with a pillow between the knees ensures proper spinal alignment,” Dr Mannem says. He warns against stomach sleeping, as it can strain both the neck and lower back. A good-quality mattress and an appropriately sized pillow can further promote spinal comfort and prevent long-term issues.

Say Yes To A Strong Spine

In an era dominated by screens and sedentary work, maintaining spinal health requires conscious effort. “Simple adjustments in posture, regular stretching, and mindful sleeping positions can go a long way in preventing chronic spinal issues,” Dr Mannem says. By making these small but significant changes, one can safeguard their spinal health and lead a pain-free life.

The writer is a senior independent journalist.

Disclaimer: The information provided in this article is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider regarding your medical condition or health concern before making any alterations to your diet, lifestyle, or medication etc.