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Video: Ergonomics Exercises for the Neck.

Video: Ergonomics Exercises for the Neck.

by | Jul 25, 2017 | Ergonomics Solutions, Exercise, Exercise Video, Health, OR, Oregon Health Blog

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series by clicking on the image above or visiting our YouTube channel.

If you are experiencing neck pain at work, this video will provide some exercises that may provide both relief and strength training.

One common source of neck pain for workers comes from smart phone usage.  Do you have “Text Neck”?

Text neck refers to neck pain which occurs from looking down at a smartphone, tablet, or other mobile device too frequently or for long periods of time. You don’t even have to be texting to experience the pain, you could simply be reading or using an app.

If you’d like more information on “Text Neck,” check out our article for some tips: http://www.solutionsnw.com/2017/05/10/ergonomics-tips-text-neck-explained

For more guidance on all things Ergonomics, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

“Text Neck” Explained

“Text Neck” Explained

by | May 10, 2017 | Ergonomics Solutions, Human Resources

By Celeste McLaughlin, Ergonomics Manager
Solutions Northwest, Inc. – Arcata, California
blog_ergonomics_text_neck

smart phone neckWhat is “Text Neck”?

Text neck refers to neck pain which occurs from looking down at a smartphone, tablet, or other mobile device too frequently or for long periods of time. You don’t even have to be texting to experience the pain, you could simply be reading or using an app.

How does “Text Neck” happen?

A case study conducted by Dr. Ken Hansraj illustrates how the weight of your head can injure the neck while using a smartphone.

As Dr. Hansraj explains it to the Washington Post explains it:
The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds. …Over time, researchers say, this poor posture, sometimes called “text neck,” can lead to early wear-and-tear on the spine, degeneration and even surgery.

 

Ergonomics Tips to Reduce Your Risk:

  • Always use good posture. Try this article for tips on how to improve your posture.
  • Use the speech to text feature when possible rather than texting.
  • Hold the phone high enough so that you don’t have to flex your neck forward to look at it. Holding your arms at a 60-degree angle upwards tires your shoulder muscles, so you are less likely to use your phone for as long.
  • When using the smartphone to talk, use the speakerphone option or a headset.
  • If you must use the phone often, try some Neck Exercises to keep your neck stretched.

For more guidance on all things Ergonomics, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

Contact our Experts

Smartphones May Put You at Risk for Injury – 10 Ergonomics Tips to Reduce Risk

by | Mar 1, 2017 | Ergonomics Solutions

 “Today, 77% of Americans own a smartphone, up from 35% in 2011.” Pew Research Center

 

What are the Risks?

We all do it, we use our smartphone all day long even if it’s giving us pain. Why? Because mobile devices, like smartphones, have become a common means of communication both in our personal lives and at work. The main risks involved with smartphones are to the neck, eyes, and hands. We flex our necks down to look at our phones and read the tiny words on it or type on the little keyboard. Our neck, eyes, and hands suffer the consequences.

“Text Neck” Pain in the Neck

A case study conducted by Dr. Ken Hansraj shows how easily you can injure your neck while using your cell phone.

Dr. Hansraj’s chart indicates the difference in weight depending on the angle of the neck. The deeper the angle of the bend the more weight the neck supports.

 

text neck

 

 

strained eyes

Your Eyes May Also Be At Risk

Whether it be the smartphone’s tiny screens displaying tiny images and text or the light, it is important to be cautious and aware of the risks.

Be sure to read blow for our ten ergonomics tips that will help you reduce risk when using your smartphone or most any mobile device.

Hands-On Hurts

Many people send over 100 text messages a day via their cell phones according to Pew Research Center. Dr. Meredith Osterman, a physician at The Philadelphia Hand Center warns:

“The thumb is many people’s go-to digit for mobile typing even though it has less dexterity than the other fingers. … Too much typing can overuse the thumb’s tendons, causing tendonitis, or inflammation, which can lead to aching, cramping and throbbing in the area.”

smartphone thumb

10 Ergonomics Tips to Reduce Your Risk:

  1. Flip the phone horizontally, so that the letters get bigger and easier to read.
  2. Most smartphones have a feature to make letters on the screen bigger. The most common way to do this is starting with your fingers in a pinched position touching the screen and pulling your fingers apart until the letters are big enough. The letters should be at least as large as the green serial numbers on the front of a dollar bill.
  3. Use the speech to text feature when possible rather than typing.
  4. Hold the phone high enough so that you don’t have to flex your neck forward to look at it. Holding your arms at a 60-degree angle upwards tires your shoulder muscles, so you are less likely to use your phone for as long.
  5. Go into the phone settings menu and adjust the screen brightness level to about half. Most phones come with a factory brightness setting which is equivalent to looking at a light bulb.
  6. When choosing a color scheme, the ones which are easiest on the eyes are a white background with black text or a black background with green text.
  7. Use the phone in a position where there is not glare on the screen.
  8. When using the smartphone to talk, use the speakerphone option or a headset.
  9. When possible, place the phone on a stand rather than holding it. There are many styles of stands designed for different types of phones.
  10. Minimize using the Smartphone to read, text, and surf the web. Remember when you stand your head weighs as much as 60 pounds. So use your phone to do online tasks only when necessary. If you must use your phone, it is better to sit than to stand.

For more guidance on all things Ergonomics, visit SolutionsNW.com or Contact Us for more information.

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