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The impact of prolonged screen time on our bones and joints is a growing health concern that demands attention
A less obvious but significant concern is the potential impact of prolonged screen use on bone health
In today’s digital age, extended screen time has become an integral part of daily life, from working on computers to scrolling through smartphones. However, this ubiquitous habit has significant implications for musculoskeletal health, as highlighted by two leading experts in orthopedics: Dr. Mayank Vijayvargiya, Consultant Orthopedics at P. D. Hinduja Hospital & MRC, Mahim, and Dr. Shashikiran R, Consultant Orthopedic and Joint Replacement Surgeon at Apollo Hospitals, Sheshadripuram, Bangalore.
The Effects of Poor Posture and Prolonged Screen Use
When using mobile devices or computers, people often adopt poor posture, such as slouching or hunching forward. Dr. Mayank Vijayvargiya explains that this habit can strain the muscles in the neck, shoulders, and back, potentially leading to chronic pain, muscle stiffness, and spinal misalignment over time. Similarly, Dr. Shashikiran R notes that poor posture puts excessive strain on the spine and joints, which can result in musculoskeletal issues, including “tech neck.”
“Tech neck occurs when the neck muscles are overstretched due to looking down at screens for prolonged durations. This forward head posture places significant stress on the cervical spine, causing pain, stiffness, and discomfort,” says Dr. Shashikiran. Dr. Vijayvargiya adds that this condition, also referred to as “text neck,” is increasingly common in people who use mobile phones excessively.
Muscle Strain and Repetitive Motion Injuries
Holding a phone or typing for extended periods can also lead to muscle fatigue, particularly in the hands, wrists, and arms. Dr. Vijayvargiya highlights the risk of developing conditions such as carpal tunnel syndrome, tendonitis, and muscle imbalances due to repetitive use without adequate breaks. Dr. Shashikiran echoes these concerns, noting that repetitive motions from using keyboards, touchscreens, or computer mice can exacerbate these issues, leading to numbness, tingling, and pain in the hands.
Impact on Bone Health
A less obvious but significant concern is the potential impact of prolonged screen use on bone health. Dr. Shashikiran warns that excessive time spent in sedentary positions can reduce bone density, increasing the risk of osteoporosis over time. He explains, “Poor posture not only strains the spine and joints but also negatively affects bone health, making bones brittle and more susceptible to fractures.” Symptoms of these issues can include neck pain, shoulder tension, and numbness or tingling in the hands.
The Importance of Regular Breaks and Physical Activity
Both experts emphasize the need for proactive measures to combat the adverse effects of prolonged screen use. “To mitigate these effects, it’s crucial to take regular breaks, practice good posture, and incorporate physical activity into your routine to maintain muscle and bone health,” advises Dr. Vijayvargiya. He further highlights the importance of staying active, as sedentary lifestyles contribute to muscle atrophy and reduced bone density.
Dr. Shashikiran recommends exercises that strengthen the muscles and bones and adopting healthier habits to protect against long-term damage. “By being mindful of our screen time and making conscious efforts to move and stretch, we can significantly reduce the risk of developing musculoskeletal problems and improve overall well-being,” he says.
The impact of prolonged screen time on our bones and joints is a growing health concern that demands attention. From posture issues like tech neck to conditions such as carpal tunnel syndrome and reduced bone density, the risks are both immediate and long-term. By following expert advice, taking breaks, and incorporating physical activity into daily routines, individuals can safeguard their musculoskeletal health in the digital age.
