How can you limit the Damage of Screen-Time Related Pain?

How To Avoid Screen-Time Related Pain

Canadians spend more time than ever before on a computer, tablet or smart phone. With the rise of screen time, more and more people come into our Vancouver clinic with neck and shoulder pain. Our Chiropractor and Registered Massage Therapists  are noticing that the large amount of screen time many people engage in negatively affects posture. A Harvard School of Public Health study showed that holding a tablet too low in your lap can put the cervical vertebrae and the neck muscles in unnatural positions, straining muscles, nerves, tendons, ligaments and spinal discs.

How do you limit the damage caused by screen time?

To avoid many aches and pains, our practitioners recommend that you cut back on your screen time. We know that is easier said than done, so we have provided you with some simple ergonomic tips to help you ease your pain!

General Tips

Be aware of your posture

  • Pull your shoulders back
  • Keep your head straight
  • Don’t cross your legs

Take a break every 15 minutes

  • Switch hands when holding your tablet or smart phone
  • Stand up and stretch your neck and back muscles

Laptop or Desktop Computer Use

  • Make sure your chair has good lumbar support (a simple fix is placing a pillow against the small of your back)
  • The top of your computer monitor should be at eye level
  • Your elbows should be close to your body
  • Your hands, wrists, forearms and thighs should be parallel to the floor

 Handheld Phone

  • Use a hands free headset instead of placing your phone between your head and shoulder

Tablet or E-Reader

  • The top of your device should be just below eye level

The tips above can help limit the damage. For stretches and exercises that you can do check out resources page!

If you continue to experience neck and back pain, our Commercial Drive Chiropractor can provide you with a postural and spinal assessment. Treatment programs will include spinal joint mobilizations, stretches, exercises and postural tips to avoid neck and back pain in the future. We also offer Registered Massage Therapy for acute and chronic pain relief.

Call or email our office to book an appointment. Get your spine aligned for optimal musculoskeletal function!

2917 Hebb Avenue Vancouver BC

Phone: 604-876-9977                 Email: