As the duration of use of mobile devices, especially the mobile phone, which we keep in our hands for work, entertainment or socialization, increases, the effects they have on our health become evident. In particular, the increased pressure on our musculoskeletal system causes the problem to come to light more quickly. Chief among these problems are neck and lumbar herniations and their associated pain, nerve compression, and posture disorders. Ideal posture positively affects our spine health, as well as our general body health and mood. Because research shows that proper posture also positively affects serotonin levels.
The neck area is most affected
When we hold our head at a healthy ideal angle called neutral position, the load on our cervical vertebrae is approximately 4.5 - 5 kg. It is known to be. When the head is static or tilted forward, the neck muscles, surrounding tendons and ligaments support the head. Studies show that the load on the neck with a 15-degree inclination is 12.25 kg, with a 30-degree inclination it is 18 kg, and with a 45-degree inclination it is up to 22 kg. With the repeated increase of this type of stress over time, it can cause premature degeneration in the neck area and various neck disorders. Among the diseases frequently encountered as a result of excessive mobile phone use and poor ergonomics; He says that these include lumbar and neck hernias, neck-based headaches, tendon injuries and nerve compression. In addition to injuries caused by general overuse and poor posture, the use of mobile phones in situations that require full attention, such as driving or walking (especially on uneven surfaces), also brings the risk of acute injury. Therefore, it is extremely important to be aware of the current risks and take healthy steps and safety measures to prevent potential injuries.
To use your mobile phone more ergonomically…Raise your phone instead of bending your head when using your mobile phone.
Position your phone at chin level or slightly below when reading the screen. -Avoid keeping your phone on your lap or below chest height.
Place it on your thumb when writing messages or e-mails. Alternatively, try to use your other fingers. -Instead of using the phone with one hand, place it on as flat a surface as possible, or try to write with one hand while holding the phone with the other hand.
When writing with your thumb, try to write with the palm of your finger instead of bending your finger.
Keep your wrists as comfortable and comfortable as possible. keep it straight.
Minimize strain on your wrists and fingers when using your devices. Stand in as upright a posture as possible.
Avoid looking down for long periods of time as it causes the neck to straighten and the head of the shoulder to turn inwards.
Do not place your smart device in a place that will cause your neck to rotate, also called rotation.
You can send your messages as much as possible. Keep it as short as possible or use voice recognition software. More keystrokes will cause more wrist-finger fatigue.
When messaging on touch screen phones, use your phone in a vertical position. This will reduce the amount of area your thumb needs to reach to press the key while typing.
Do not use a mobile phone or tablet for long periods of work.
Limit your typing time to 10-15 minutes. Take small breaks of at least 2-3 minutes every 15 minutes. Prevent these short breaks from being interrupted by silencing your phone.
Read: 0
