Mobile devices have become a part of our daily life. Without mobile devices today, communication would be wildly limited, which can severely affect the growth of human society. But, with its daily use and people spending more and more time on their devices, mobile devices are disrupting human habits and are changing their way of living, that too not in a good way.
People who stay invested in their phones for the majority of the day experience back and shoulder pain.
Back pain often gets more severe than it starts out to be and gradually with time it starts affecting your mobility, your flexibility and ultimately, your life. But there is still hope. With some change in your daily habits, you can help lower the pain by a large margin!
From using an herbal heating pad to getting therapies and re-positioning, we’ve covered it all.
Here are 5 tips for mobile device users to deal with that stubborn back pain that won’t just go away!
#1: Take a Microbreak: Microbreaks can be useful when dealing with back pain associated with prolonged mobile device use. Take microbreaks to stretch and relax your muscles frequently, even during brief phone usage sessions.
Every 10 to 15 minutes, momentarily put your phone down, get up, and stretch out your body with easy movements like neck rotations, shoulder shrugs, and back extensions. These brief rests can ease tension and avoid muscle tightness.
#2: Lie Down! It’s a Phone: Re-adjust your sitting position if you are sitting in the same position for too long. Or even better, a mobile device doesn’t require you to sit and hunch over like a computer. You can use your mobile device with ease even while lying down.
Avoid sitting or lying down in the same position for prolonged periods. Move around occasionally and be sure to get some stretches every once in a while.
#3: Apply Heat Therapy: Cold therapy might be more suitable for injury related pain or for numbing the pain but for relieving pain that originates from the inside of the muscles near the bones and spine, using herbal heating packs for heat therapy might be a great idea.
An herbal heating pad is capable of providing deep relief to the muscles by promoting blood flow and relaxing tightened and spasming muscles.
Microwave heating packs can also free the mind from stress and accelerate muscle tissue repair, which is essential for dissipating the pain. The aromatic properties of a microwavable herbal heating pad helps to calm the mood and enables you to pay less focus to the painful feeling.
#4: Pay Attention to Ergonomics: Ergonomics is the science or study that makes it possible to make regular human activities and interactions with various things safer and more efficient. An ergonomic chair can reduce strain when you’re sitting with your phone for hours.
Maintain proper posture, sit up straight, and keep your shoulders relaxed. Raise the position of your gadget to eye level. Use an ergonomic phone support or a phone holder for reducing the amount of strain exerted on your shoulders, hands and back.
#5: Tweak Your Diet: A proper diet can help manage back discomfort. It can be advantageous to consume anti-inflammatory foods such as fish, leafy green vegetables, fruits, and berries. In order to maintain healthy spinal discs and strong bones, it's crucial to consume enough calcium and vitamin D.
Keeping a healthy weight will lessen back stress overall, as weight is one of the biggest factors that contribute to back pain. It is best to stay away from inflammatory meals such as processed food and excessive alcohol.
These tips will help you to deal with back pain associated with mobile device use and give you some basic idea about regulating your daily schedule for lesser stress.
Conclusion:
Implementing simple changes in our habits can help alleviate back pain. Taking frequent microbreaks, adjusting sitting positions, using an herbal heating pad for heat therapy, paying attention to ergonomics, and making dietary adjustments can all contribute to reducing back pain.
We can mitigate the impact of mobile device use on our backs and improve our overall well-being just by following some tips and remedies.
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