The Impact of Excessive Screen time on our children and teens

Excessive screen time and phone use can significantly impact children’s
posture and overall musculoskeletal health. Here at Vibrant Chiropractic we
are concerned about children and their spines and want to bring attention
to this problem that affects these developing bodies.
Here are some key ways these habits affect posture:

1. Forward Head Posture (Tech Neck): Children often hold their phones or
   tablets at chest or lap level, which causes them to bend their necks forward
   to look down at the screen. This results in “tech neck” or forward head
   posture. – Prolonged forward head posture can lead to muscle strain, neck
   and shoulder pain, headaches, and even long-term spine issues due to the
   increased pressure on the cervical spine.
2. Rounded Shoulders: Slouching or hunching forward while using a screen
   causes the shoulders to round forward, creating an imbalance in the
   muscles of the upper back and chest. Over time, this can cause tightness
   in the chest muscles and weakening of the upper back muscles, leading to
   poor posture, back pain, and reduced mobility.
3. Spinal Misalignment: Prolonged sitting or standing with poor posture
   while using devices can contribute to misalignments in the spine,
   particularly in the cervical and thoracic regions. These misalignments can
   lead to pain, discomfort, and stiffness in the neck, headaches, back, and
   hips, and if not addressed, may result in more serious spinal issues as the
   child grows.
4. Inactivity and Core Weakness: Excessive screen time often leads to
   prolonged periods of sitting, reducing physical activity levels. Less
   movement can weaken core muscles, which play a crucial role in
   supporting posture. A weak core can lead to slouching and poor posture
   while standing or sitting.
5. Eye Strain and its Impact on Posture: Children may strain their eyes
   while looking at screens, particularly when reading or playing games,
   leading them to adopt unnatural postures (like leaning forward). This can
   exacerbate poor posture and contribute to issues such as tech neck and
   spinal misalignment.
6. Long-Term Growth Concerns: If children consistently maintain poor
   posture during their growth periods, their musculoskeletal systems may
   develop improperly. This can result in long-term postural problems, muscle

imbalances, and potential chronic pain conditions as they enter adulthood.
This can also affect their self-esteem and mental health.

Tips to Mitigate the Effects of Screen Time: –

1. Encourage Breaks: Implement a “20-20-20” rule where every 20
   minutes, the child looks 20 feet away for 20 seconds to reset posture
   and reduce eye strain.
2. Proper Ergonomics: Ensure screens are at eye level to avoid forward
   head posture and slouching. Use mobile phone stands and have
   them sit at a desk. Or have kids lie on their tummy in a sphinx pose
   and use their mobile phones or screens.
3. Physical Activity: Encourage regular physical activity to strengthen
   the core, back, and neck muscles. Walk to school, or use bikes and
   scooters.
4. Stretching Exercises: Incorporate daily stretches that focus on the
   neck, shoulders, and spine to counteract poor posture. By promoting
   healthy habits early on, you can help children maintain better posture
   and prevent long-term issues associated with excessive screen time.
5. See a chiropractor if you notice changes or your child complains of
   pain.