New Delhi. In today’s era, the use of mobile phones and the time spent working on computers in the office has increased. We keep working with our heads bowed in front of mobile and computer all day long. This can be harmful for us. Continuous sitting and keeping the neck bent can cause spine problems. According to a report, the Australian Chiropractors Association has claimed in new research that if we continue to use these devices more in this manner, then a hump may appear in the neck and back. Scientists have named it ‘Tech-Neck’. In this situation the spine has to face bending.

According to spine specialists of Australia, when we bend the neck forward 60 degrees, we put 27 kilograms of weight on the spine. Trudi Yip of Sydney says that after working 12 hours a day, she had developed a hump-like condition in her neck and also started having headaches. Working 70 hours a week had brought me to the point of bed rest. On the advice of spine specialists, Trudy did spine-neck exercises for 8 weeks. I improved my posture in the office and did stretches, only then was I able to regain my old form.

what was found in the study
According to a study conducted on adults in Australia, 42% of adults were suffering from neck pain. A similar number of people were suffering from the problem of stiff neck. 36% were suffering from headache and 25% were suffering from migraine. About a third of Australian adults said they used their mobile phones 5-30 times every hour. One in 10 admitted that they do this up to 40 times. The experts asked them to get up and move around every 30-60 minutes.

take a 20/20 break
While using phone or computer, take a 20 second rest every 20 minutes. Stand up, walk and stretch.

Bring the mobile to eye level
Bring the phone screen to eye level, so that the head is neither bent forward nor high. Keep the spine straight so that the ears and shoulders are in line.

improve sleeping patterns
If you sleep on your stomach and have neck pain, sleep straight or on your side. To avoid sleeping on your stomach, you can also sleep with pillows close to you.

Improve posture in three steps
According to Canadian osteopath Brandon Talbot, neck exercises can be done to correct posture. Interlock the fingers of both hands and keep them behind the head. Face the wall and move your elbows upwards while resting them on the wall. This will straighten the posture of the spine.