How to Prevent Tech Neck from Frequent Looking Down at Devices

Understanding "Looking Down At"

The phrase "looking down at" refers to the physical act of angling one's head and eyes in a downward direction. This is often done when looking at a handheld device like a smartphone or tablet, reading a book in one's lap, focusing on steps while walking, or gazing at the ground. There can be many reasons for looking down routinely, but the posture it requires can lead to strain and discomfort if done excessively.

Common Causes of Looking Down Frequently

Some of the most prevalent causes for frequently looking down throughout the day include:

• Reading or watching videos on handheld devices like smartphones and tablets
• Texting, gaming, or browsing on mobile devices
• Reading physical books, magazines, or other text held in the lap
• Walking while looking at the ground or steps
• Wearing multifocal or progressive addition lenses that require angling the head to focus through a reading portion
• Performing tasks that require looking down like sewing, model-building, or playing instruments

Problems Associated with Frequently Looking Down

When done habitually for long periods, looking down can lead to a variety of physical problems including:

• Tech neck - neck pain from overuse of mobile devices
• Headaches or migraines
• Shoulder and upper back pain
• Poor posture
• Joint problems or arthritis
• Muscle tightness or spasms in neck and shoulders

"Text Neck" Epidemic

One emerging issue caused specifically by increased technology use is "text neck." This refers to neck issues that develop from chronically looking down at smartphones or other devices to text, game, watch videos, or stare endlessly at social media.

Research indicates that the average human head weighs 10 to 12 pounds in a neutral position. However, at a 15 degree tilt, the weight felt by the spine skyrockets to 60 pounds. At 30 degrees, it grows to a crushing 60 pounds. Text neck is often observed at these extreme angles.

One study found that young adults spend an average of 5 hours per day with their heads angled over mobile devices. This puts tremendous cumulative pressure on the neck, shoulders, and upper back areas leading to tissue strain, disc herniations, arthritis, pinched nerves, and accelerated wear and tear.

How to Prevent Problems From "Looking Down At" Screens

If you routinely find yourself looking down at any type of screen for hours on end whether for work, school, socializing, gaming, reading, or streaming videos, consider the following tips to avoid tech neck, headaches, and related issues:

1. Use Proper Posture and Ergonomics

Always sit or stand fully upright when using handheld devices. Avoid slouching or hunching over. Rotate positions or take regular standing or movement breaks. Position devices and reading material properly at eye level instead of the lap whenever possible to avoid excessive tilt.

2. Try "20-20-20"

Follow the 20-20-20 rule by taking a 20 second break every 20 minutes to focus on something 20 feet away. This reduces eyestrain and neck strain.

3. Set Usage Limits

Limit total daily screen time for mobile use, especially anything requiring looking down excessively like texting, TikTok, Instagram or Snapchat.

4. Use Voice Commands

Utilize voice assistant commands like "Hey Siri" or "Okay Google" to dictate texts, emails, phone dialing, YouTube searches, or simple web queries. Every bit helps limit looking down time.

5. Try "Tablet Tilt"

Use stands, mounts, or smartphone cases that allow tilting handheld device screens up towards face level instead of down at steep angles. Some options even allow rotating between landscape and portrait orientations.

6. Adjust Fonts and Zoom

Increase font sizes and zoom settings in apps to limit squinting down at tiny text. Most programs and mobile devices offer these visual adjustments in accessibility settings.

7. Get Blue Light Screen Protectors

Blue light screen protectors or glasses with amber tint can reduce digital eyestrain that often leads to headaches or fatigue. This allows comfortable extended viewing. Special coatings filter out only the most aggravating blue-violet light emitted from device displays.

8. Try Yoga Poses That Release Neck Tension

Simple yoga exercises like neck rolls, chin tilts, wall angels, and doorway chest stretches can help release accumulated tension in the muscles, tendons, and joints of the neck and shoulders.

9. Invest In Supportive Pillows

Orthopedic neck pillows, memory foam cushions, and supportive bedroom pillows properly align the head, neck, shoulders, and back during sleep. This facilitates recovery from heavy daily technology use.

10. Get Professional Help When Needed

See a doctor, physical therapist, or chiropractor if you experience chronic headaches, debilitating neck soreness, numbness/tingling, reduced mobility, or neurological symptoms like weakness indicating nerve compression. Professional treatment can help resolve painful issues.

The Bottom Line

Looking down routinely at screens, steps, pages, instruments, crafts, models, or for countless other reasons can cause serious neck and spine problems over time. Being mindful of techniques that reduce excessive "looking down" posture associated with modern tech use can help avoid pain, expensive treatments, lasting damage, and disability down the road.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.