Combating Neck and Eye Strain: Protecting Your Body in the Digital Age
Radhika S Joshi
May 20 , 2024
Are you scrolling through life with a sore neck and burning eyes?
In the era of extensive use of cell phones, Laptops and other digital gadgets, often heard of a new ailment related to neck and eye is referred to as "Tech Neck and Tech Eye" in Professional Jargon. Tech neck is a syndrome caused by the overuse and wrong use of the neck; in other words, projecting forward our head for a prolonged period leads to pain and Cramps in the Neck, Arms and shoulders. similarly excessive focusing of eyes on Visual electronic gadgets like computers, laptops, tablets, mobiles, etc. strains eyes and leads to eye injury and strain
Photo by Avi Richards Team on Unsplash
There's no denying the convenience of technology, but our constant connection comes at a cost. Tech neck and eye strain are two common issues plaguing our digital lives. Let's delve into the psychology behind these problems:
1. The Dopamine Trap: Our brains crave the little bursts of dopamine released with every notification or message. This creates a loop where we're constantly checking devices, even when unnecessary.
2. Attention Overload: The constant barrage of information fragments our focus and makes it hard to concentrate on deeper tasks. This frustration fuels the urge to check devices again and again.
3. Fear of missing out (FOMO): The pressure to stay perpetually connected creates a fear of missing out (FOMO). This anxiety drives us to check devices even when we know it's unhealthy.
4. Body Image and posture: How we hold our devices often leads to poor posture, causing tech neck. Additionally, social media's curated feeds can create unrealistic body image expectations. This can lead to feelings of inadequacy and a desire to escape through devices, further impacting posture.
5. Sleepless Scrolling: The blue light emitted from screens disrupts our sleep cycle, leading to fatigue, stress, and difficulty focusing. This creates a vicious cycle - we rely on devices more to cope with the very issues they cause.
Take Control: Strategies for a Balanced Digital Life
1. Understanding these psychological factors empowers us to make conscious choices for our well-being:
Mindful Tech Management: Set boundaries with designated screen-free zones and time limits. Utilize apps or reminders to help track and manage screen time.
Prioritizing Sleep Hygiene: Avoid screen use for at least an hour before bed. Establish a relaxing bedtime routine.
Ergonomics for the Win: Maintain good posture while using devices. Adjust screen brightness and settings. Take frequent breaks to stretch and look away from screens.
Cognitive Behavioral Therapy (CBT): CBT can tackle FOD and compulsive device use by identifying triggers and developing healthier coping mechanisms.
2. Don't get glued to your screen! Here are some ways to give your eyes a rest
Get moving! Use your breaks as an excuse to stand up and stretch your neck and back. This can prevent stiffness and discomfort from staying seated for too long.
Practice the 20-20-20 rule: Every 20 minutes, take a 20-second break to focus on something at least 20 feet away. This helps relax your eye muscles.
Power down every two hours: Aim for 15-minute breaks every two hours of screen time. Look away from all digital devices during this time.
3. Create an Eye-Friendly Workspace:
Sweet Spot for Your Screen: Imagine an ideal viewing zone a few inches below eye level. Position the center of your computer screen there to minimize neck strain.
The Perfect Tilt: Tilting your monitor slightly backwards (10-20 degrees) can make viewing even more comfortable by keeping your gaze naturally relaxed.
Finding Your Distance: The ideal distance between your eyes and the screen is between 16 and 30 inches. If you catch yourself leaning in, enlarge the text size instead of squinting to see better.
4. Don't forget to blink!
Screens can dry out your eyes. Give them a refresh by consciously blinking more often while you're using your devices. This helps spread fresh tears and keeps your eyes lubricated.
5. other strategies
Exercise Regularly, a strong and Flexible muscle can endure strain for a long time, so invest your time in periodic neck and shoulder exercises regularly.
Schedule your mobile use time. earmark some time for the use of Digital gadgets rather than using it multiple times.
Dehook from Digital Technology devices and engage in traditional communication and information-gathering tools like Books, Letters, and Newspapers.
Say goodbye to tired eyes and a sore neck, and hello to a comfortable digital experience!
For professional support, reach out to us at Heart It Out.
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