10 Self Care tips for screen use

​Never before has humanity used so much technology, specifically the computer, smart phone, tablets, and video games. In the past 20 years the number of cell phones have exceeded the number of humans on the planet (7 billion +).

Use of this technology is repetitive and limiting in regards to our physical body, particularly our low back, shoulders, neck, arms, wrists, and thumbs. Prolonged periods of time using various technological devices can increase your risk of low back and hip pain, shoulder pain, headaches, tendonitis at your elbows, wrists, or thumbs, as well as carpal tunnel syndrome.  Sleep problems are also associated with screen time. Other risks include obesity, mood and concentration disorders, and lowered self esteem.

Right now the average Canadian child spends 7.5 hours of screen time.  Adults can be on average of 10 hours a day including work time.  

Here are some tips for healthy and safe use of technology:
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1. Avoid looking down at your smart phone or tablet for extended periods of time. Try and raise the device higher to eye level and use a support for your arms if needed.​
2. While seated make sure to maintain healthy alignment of your spine – hips should reach the back of your chair, shoulders down and relaxed, head is aligned above your shoulders. Feet should be flat on the floor in front. Avoid excessive rounding of your upper back and head forward posture.
3. Stay hydrated – drinking enough water will help maintain circulation in your body.
4. Get an ergonomic set up of your main computer work area. Eyes should be level with your screen, wrists should be below elbows and fingers should be below wrists. Feet are flat in front of you. Try adjusting the level of your chair if it’s adjustable. You can also get a foot stool if you need.
5. Avoid screen time 2 hours before bed; research shows that using media before bed can disrupt sleep. Sleep is an important time for our bodies to rest and regenerate and is especially important for children and teens as they are still developing their brain and body.
6. Take regular breaks at the computer or while gaming. Set a timer to remind yourself to get up and move at least every hour. Excessive sitting and immobility is associated with weight gain and obesity so make sure to get some movement in your day, even if it’s taking the stairs instead of the elevator.
7. Get regular exercise that increases circulation in your body. The best forms of movement for heavy tech users, I’m talking about a person whose vocation is computers, is a combination of full body cardio like walking, dance fitness, hiking or running, and stretch and strength of arms and shoulders like yoga or a strength and stretch program.
8. Schedule activities in person with friends and family. Make time away from the screen to do activities you enjoy.  In fact, if you are reading this online right now I would suggest you to take a break away from the computer after reading this article. :)   
9. Avoid excessive texting or video-gaming, especially if you start to experience pain at the base of your thumb. Ice the painful area for 5-10 minutes and self-massage along your forearm (between your wrist and elbow). Alternatives to excessive texting could be calling instead and instead of video games with friends try and play a cooperative game outside.
10. Follow the recommended screen time usage which is currently 2 hours a day and none at all for children under the age of 2 years. If you job requires you to use a computer make sure you take breaks from the screen. 

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Written by Stephanie LeClair RMT

​Stephanie LeClair RMT is dedicated to empowering people through therapeutic massage therapy and providing practical education about how their body works and giving simple, easy, effective self care for a variety of conditions including back pain, knee pain, shoulder pain, headaches, vertigo, menstrual cramps, pre and post natal care for mom, whiplash, edema, sport injury, sciatic pain, tendinitis, disc herniation, fibromyalagia, multiple sclerosis, and plantar fascitiis. www.stephanieleclair.com/
 



Special thanks to Exercise Model Lauren Carnahan!

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​References:

​https://www.healthychildren.org/English/family-life/Media/Pages/Adverse-Effects-of-Television-Commercials.aspx
 
https://www.participaction.com/en-ca/peptalk/technology/alarming-facts-about-kids-and-screen-time
 
http://www.tvdsb.ca/Parkside.cfm?subpage=157467
 
http://dvqdas9jty7g6.cloudfront.net/reportcard2013/Active-Healthy-Kids-2013-Report-Card_en.pdf
 
http://www.screenfree.org/wp-content/uploads/2014/01/screentimefs.pdf
 
http://www.forbes.com/sites/noodleeducation/2015/09/23/is-ten-hours-too-much-screen-time-why-parents-may-want-to-place-digital-limits/#50e5c05c4f6d
 
https://www.healthychildren.org/English/family-life/Media/Pages/Where-We-Stand-TV-Viewing-Time.aspx

This information is not intended to treat, diagnose, cure or prevent any disease. All material provided on this blog is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition.

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