Cervical pain— The habit of back-to-back office meetings and sitting in front of the screen continuously for 8 to 9 hours a day is now pushing the youth of 20 to 30 years towards serious illness. Due to work from home and corporate lifestyle, cases of cervical pain (neck pain and stiffness) are being recorded at a record pace among the youth.

Cervical pain: Cervical pain is increasing rapidly among youth due to laptop-smartphone addiction, heavy pressure falls on the spine as soon as the head is bent 15 degrees.

Increasing screen time and pressure on the spine

According to doctors and health experts, the weight of a human head is usually 4.5 to 5 kg. However, when a person tilts his head forward by just 15 degrees to view a laptop or mobile screen, the pressure on the cervical spine increases manifold. Sitting in the same position for hours creates excessive pressure on the muscles and ligaments of the neck, causing pain and stiffness.

According to a recent report by Lancet, in the year 2020, about 20 crore people worldwide were suffering from cervical pain. Experts estimate that if screen time and bad posture are not controlled, this figure may cross 27 crore by the year 2050.

These mistakes increase the risk of cervical pain

Health experts have identified several habits of daily life that are increasing this problem:

• Working without a laptop stand and constantly looking down.
• Use of chairs that do not provide proper support to the waist and neck.
• Walking with a heavy bag hanging on one shoulder.
• Working in front of the screen for hours continuously without taking any break.

expert advice

“Complaints of neck pain, stiffness and headaches have increased significantly among youth in their 20s and 30s. Poor posture and constant viewing of screens weakens the cervical spine muscles. If not taken care of in the early stages, this problem starts affecting daily functioning as well.”
— Orthopedic Specialist, New Delhi

Easy measures for prevention and relief

To avoid cervical pain and reduce neck pressure, experts recommend the following changes:

• Eye-level adjustment: Always keep your laptop or monitor at eye level, so that you do not have to bend your neck down while working.
• Micro-breaks: Take a 1 to 2 minute break every 30 minutes. During this, get up from your place, take a walk and do light neck stretching.
• Ergonomic Furniture: Use a supportive and ergonomic work chair that can provide proper support to your back and neck.
• Regular exercise: Include light neck and shoulder strengthening exercises and stretching in your daily routine.