In today's digital world, screen time has become an unavoidable part of daily life. According to several reports, including studies from DataReportal and Exploding Topics, people worldwide average 6 hours and 40 minutes of screen time a day. These reports also indicate that the average person spends at least 40% of their day on an internet-connected screen, which for many working an office-based job, is unavoidable.
What concerns do people have about technology, posture and spine health?
In my day-to-day practice, I commonly hear people express concerns about their ‘neck hump’ or that they ‘know [their] posture is bad’ and worry about the ‘damage’ it may be causing their spine. As screen time has increased globally, it is natural for the public to wonder how this affects spinal health, especially for someone that relies on their digital devices for their job. The Global Burden of Disease Study reports that musculoskeletal pain is also rising worldwide, this increase has been attributed to an aging population and related long-term health conditions. Additionally, the World Health Organization (WHO) has indicated that physical activity levels are declining, with a significant portion of the population not meeting physical activity guidelines.
What do we know about physical activity and spine health?
Physical activity positively impacts musculoskeletal health and overall wellbeing. Exercise also stimulates the production of feel-good hormones called endorphins and anti-inflammatory molecules. Long-term benefits of resistance training (within an individual’s tolerated range) include strengthening muscles and tendons as well as improving bone density. It also helps to replenish lubrication in joint cartilage, reducing stiffness and pain. However, in the work day if you struggle to get away from your seat, simple activities such as stretching, shoulder shrugging or even fidgeting in your seat can provide a movement break from prolonged postures. Alternatively, try adding just a few extra minutes of walking in a day, as even a brisk 10-minute daily walk has many health benefits.
Does sitting and using devices lead to spinal damage and pain?
Research has shown that prolonged and awkward postures or excessive use of mobile touch screen devices can contribute to musculoskeletal stiffness and pain. While no direct link has been found between specific postures (such as sitting or looking down at a phone) and spinal damage, it has been found that prolonged periods in these positions may contribute to or exacerbate back or neck pain. It should be noted however, that many studies have highlighted this as an area requiring further research.
If your job primarily involves sitting at a desk and staring at a computer for hours at a time, make sure your workspace is set up to support a comfortable position. This is different for everyone, so if you don’t feel comfortable in your current set up, try altering the height of your chair or screen.
What can you do to protect your spine?
Short periods of sitting or looking down at a screen are unlikely to harm your spinal health. However, the cumulative effect of prolonged usage over weeks, months and years may lead to stiffness, discomfort or a further musculoskeletal condition. Since devices are deeply integrated into school, work and home life, limiting usage can be challenging. Focus on what you can control by being mindful of your screen time.
To help combat this, try the 20-20-20 rule: every 20 minutes, take a 20 second break to look at something 20 feet away and get up to move around. This helps reduce both eye strain and musculoskeletal discomfort.
If you use display screen equipment (DSE) for continuous periods of an hour or more as part of your job, Health and Safety DSE regulations apply.
Additionally, DSE regulations do apply if you are a permanent home worker or are a hybrid worker, just as they would if you were based in an office full-time. With more people now working remotely, they often lack ergonomic workspaces, with dining tables, sofas and beds being used as desks. The awkward postures that can be associated with a poor set up at home or having to change locations as a hybrid worker or during ‘hot desking’, may cause strain and discomfort over time. To prevent musculoskeletal issues, whether you are in an office or at home, set up a designated work area. DSE regulations suggest:
An appropriate desk and chair that you are able to adapt in height of. The chair should also have a suitable back rest.
- Your eyes meet the centre of your screen, approximately 2-3 inches below the top of your monitor.
- Your feet are flat on the floor; you may need a foot rest to achieve this.
- Keep your keyboard and mouse a comfortable distance away to prevent overreaching. An external keyboard and mouse allow for easy access and adaptability of devices to allow to you to find your comfortable, ‘neutral’ position.
- Minimise glare on your screen(s) to decrease eye strain and discomfort.
- Regular movement breaks.You may even try standing during a phone call or use a sit-stand desk if available.
In both an office and at home, a DSE assessment can help you find “your neutral" position for potential prolonged positions. However, even with an ergonomic chair and a seemingly perfect desk setup, movement is essential. Regular breaks remain crucial to maintaining spinal health.