KIDS, IPAD use and NECK PAIN

As a Physiotherapist I am seeing increasing incidences of neck and back pain in young children from increased IPAD usage.

If you use your IPAD for 2 hours a day that is over 700 hours a year and the damage occurring in your spine is cumulative. It will eventually lead to degeneration and serious neck problems.

With the increasing use of IPADS we need to be mindful of how we are using them and the effect on our bodies, but more importantly the effect on growing bodies.

The neck does not like sustained flexion (holding the head forward in a bent position)– in this position the muscles and ligaments of the spine are stretched and weakened. This can lead to poor posture, pain and dysfunction including headaches. The body is happiest when the head is balancing on top of the spine, looking straight ahead, with little support from the muscles and ligaments.

Some tips to help you safely enjoy your IPAD:

• Take frequent breaks
• Move regularly
• Put the IPAD onto a stand on a desk – the aim is to have your IPAD as close to eye level as possible.
• If you are not at the desk prop up the IPAD with a pillow or cushion
• Never rest the IPAD in your lap
• If no other options are available hold your IPAD at eye level
• Vary your positions: e.g.- lie on your tummy propped up with a pillow
• Don’t use it to replace a computer unless absolutely necessary. If you do, consider how your            workstation is set up and use a separate keyboard.
• Never type with the IPAD flat on the desk

Exercises that you can do to break up your time on the IPAD include

• Backward shoulder rolls
• Shoulder blade pinches
• Hold hands behind your back and stretch out
• Make a double chin
• Gently stretch your head from side to side taking your ear to the shoulder
• Looking up to the sky