Take Tech Neck seriously, warns Salt Rock chiro

As we start a new year, it’s great to rethink our dreams, goals and health aspirations for 2023.

I think most of us would like to be fitter, eat healthier, sleep better, balance work and spend less time on screens.

As mentioned in my previous article, Tech Neck is increasingly becoming a health problem in the world today.

This develops when you have a forward head posture and stooped shoulders from looking down at screens too much.

This is particularly worrisome in children who are not fully grown yet as this can hamper normal spinal alignment as they develop.

While they may not experience pain as children, this can cause severe pain and headaches once they grow older.

The average head weighs about 4.5kg, and for every 2.5cm that the head is tilted forward, the weight the neck has to carry doubles.

Over time the extra strain adds up and can cause pain.

If you see your children developing this posture, speedy intervention is necessary. One can quickly help correct their posture.

It is advisable to introduce a posture programme in conjunction with a chiropractor or physio. They will help your child understand what their posture should be, treat trigger points and muscle spasm, align the spine and advise on home exercises.

It is also advisable to ask teachers at school to keep a check on their postures and even suggest that the class take quick three-minute exercise breaks between classes.

Regularly check how heavy your child’s schoolbag is, as you would be surprised how much weight they carry around all day, particularly with added sport bags and coolboxes.

You might need to get them a bag on wheels or ask for a locker at school.

Children’s posture while sleeping is also important. Ensure their mattresses are supportive and firm. A firm supportive pillow for their age is just as important as the wrong pillow can cause neck strain and pain.

Exercise is extremely important. Although all exercises are good, swimming and children’s pilates are particularly good for the spine.

There is an android app called the Text Neck Indicator that indicates if your posture is good or bad when using your phone. When the green light is on, it means you have the right posture, but when the red light goes you need to change position.

Children on screens should change position often, or they must lie on their tummies. Make sure screens are straight in front of them and not at an angle where the neck is twisting.

Try limiting screen time as much as possible. Ongoing evidence clearly points to the addictive nature of technology and its brain altering effects on children.

Great exercises that help stretch and strengthen the spine to correct Tech Neck include the ‘Cat Cow pose’, the ‘Cobra pose’ and the ‘Angel Wings’ exercise.

Dr Tracey Joelson qualified as chiropractor in 2001 and is working from Eden Health in Salt Rock. She has four children and has a special interest in family wellness and children.

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