According to new research commissioned by the Australian Chiropractors Association (ACA), the pandemic has resulted in a significant increase in mobile device use, resulting in more people developing 'hunches' in their necks and backs.

Because more people are spending countless hours scrolling on phones and hunching over computers, it was reported that thousands of Aussies are at risk of developing a condition known as "tech neck."

The condition known as "tech neck" refers to the tilted position of your head while looking at a phone, computer or tablet. Over time, this can lead to poor posture and chronic pain as well as severe upper back spasms and early onset arthritis in the neck.

When you look down at your phone at an angle of 60 degrees, you can place up to 27 kilogrammes of weight through your spine, which causes an increase in the curvature in the middle of your back.

Australians are at risk of developing "tech necks" as a result of excessive device use. Credit: Cleveland Clinic Health Essentials.​

Trudi Yip, 51, from Sydney, is one of many who has first-hand knowledge of this problem as a result of working 12 hours a day at a desk.

Trudi recalled that in 2018, just prior to the release of her book, she noticed a curve in her neck for the first time. When she saw a photograph of herself, she realised she looked far older than she was because of her hunched neck.

She also had terrible monthly headaches that left her bedridden for an entire day due to the stress of a 70-hour workweek.

Trudi went to the chiropractor once a week for eight weeks to realign her spine, neck, and hips so that she could regain her good posture. After that, she continued to go once a month for another six months.

It was during this time that she began to alter her work habits, such as rising from her desk more frequently, pushing her shoulders back, and stretching her body.

After six months, Trudi noticed a difference in her neck, and after a year, she no longer had headaches.

Since the treatment was effective for her, she recommends that others who want to improve their posture go to a chiropractor, a physiotherapist, or another professional who specialises in neuromusculoskeletal issues once every month.

Over the course of a year, Trudi Yip was able to 'reverse' her tech neck. Credit: Daily Mail.​

The Australian Chiropractic Association (ACA) has developed a five-step cheat sheet for Aussies to follow in order to take better care of their neck health and prevent a condition known as "tech neck."

Take 20/20 breaks

Every twenty minutes, whether you're working on your computer or using your phone, make sure to get up, stretch, and move around for a quick twenty-second break.

Chin tucks

In addition, they suggest performing five to ten chin tuck movements each hour to ensure that your neck is in the correct position. This will help to promote good posture.

Begin by sitting with your shoulders relaxed, looking straight ahead, and placing a finger on your chin.

While keeping the finger in place, gently pull your chin and head back in a straight line until a comfortable stretch is felt at the back of the head and the top of the neck.

If you are able to, maintain this position for five seconds before bringing the chin back to the finger and performing the exercise again.

Change how you hold your phone

Raise or lower the screen as necessary to ensure that your head is not cocked too far back or held too high. Maintain a neutral spine position so that your ear is aligned with your shoulders.

Consider your sleeping position and set up

Consider switching to sleeping on your side if you find that sleeping on your stomach causes you to wake up with a stiff or sore neck.

Having the proper sleeping arrangement is also important. It is recommended that you go for a pillow that is either higher or firmer. You might also find it helpful to have a second pillow to cuddle with to keep you from rolling back to your stomach.

Stay active

Include short walks in your daily routine, aiming for a minimum of five minutes at each hourly interval.

No matter where you might be reading this article right now, take this as a sign to watch and improve your posture, folks!

 

[JayKay]

This 20/20 rule of changing position to help prevent body strain goes with the 20/20/20 rule to help prevent eye strain for those who gaze at computer screens for long periods of time.
Every 20 minutes of screen time, stand up and look away at something at least 20 feet away from you for 20 seconds.
This changes your focal length which helps prevent eye strain, which can cause headaches and you may not be aware it's occurring.

 

[Ricci]

I spend a lot of time on my computer and am very aware of doing the right thing. To get into the habit I set the alarm on my watch to remind me to get up and move.