Tech Life: Healthy Screen Use for All Ages

In today's tech-driven world, screens are everywhere—desktops, laptops, tablets, phones, and even smartwatches. While technology has become essential in modern life, excessive screen use has led to a sharp rise in spinal misalignment, postural issues, and chronic discomfort. At Meylor Chiropractic, we're seeing more patients—from school-age kids to working professionals—presenting with tech-related stress on the spine and nervous system.

You don't need to give up your devices, but you do need a plan. This post outlines simple, practical strategies for maintaining spinal health and minimizing the impact of screen time at any age.

## The Physical Impact of Screen Time

Using technology requires repetitive movements and postures that often put strain on the neck, upper back, and shoulders. Some of the most common screen-related issues include:

• Tech Neck: Forward head posture from looking down at phones or laptops
• Rounded Shoulders: Hunched posture due to extended time at desks
• Back Pain: From slouching or using non-supportive chairs
• Wrist and Hand Strain: From typing or texting
• Headaches: Caused by muscular tension and eye strain

These issues are compounded by reduced movement, lack of stretching, and long hours in the same position.

## Why Posture Matters

Your spine is designed to support your head and body in a neutral, upright position. When you spend hours with your head forward and shoulders hunched, the natural curves of the spine are compromised. Over time, this can lead to:

• Misalignments (subluxations) in the cervical and thoracic spine
• Increased muscle tension and inflammation
• Decreased nerve signal flow
• Fatigue, brain fog, and reduced productivity
• Increased risk of disc injury or long-term degeneration

At Meylor Chiropractic, we correct these imbalances and help retrain posture so the nervous system can operate without interference.

## Tips for Healthier Screen Habits

### 1. Adjust Screen Height - Screens should be at eye level—use a stand or stack books under monitors if needed - Keep your head aligned over your shoulders rather than leaning forward

### 2. Use a Supportive Chair - Sit with feet flat on the ground and knees at a 90-degree angle - Use lumbar support to maintain the natural curve in your lower back - Avoid sitting on beds or soft couches for extended work

### 3. Practice the 20-20-20 Rule - Every 20 minutes, look at something 20 feet away for at least 20 seconds - Helps reduce eye strain and encourages posture shifts

### 4. Take Micro Breaks - Set a timer every 30–60 minutes to stand up, stretch, or take a short walk - Movement helps restore circulation, reduce tension, and reset your posture

### 5. Stretch Throughout the Day - Incorporate simple neck, shoulder, and chest stretches - Foam rolling or mobility work can reduce stiffness and improve alignment

### 6. Limit Recreational Screen Use - Especially in the evening, reduce device time before bed - Blue light exposure can interfere with sleep and increase neck tension

## Screen Use in Children and Teens

Young spines are especially vulnerable to tech-related strain. Many children now spend multiple hours a day in front of screens for school, socializing, and entertainment. Without intervention, these habits can lead to chronic postural issues that carry into adulthood.

Encourage your child to: - Use a tablet stand or laptop riser for schoolwork - Take breaks from gaming or YouTube every 30 minutes - Avoid using screens while lying in bed or slouched on the couch - Stay physically active to offset sedentary time - Get adjusted regularly to support proper spinal development

## How Chiropractic Helps

Chiropractic care is one of the most effective ways to address the physical stress of screen time. We help by:

• Restoring alignment to the spine and joints
• Reducing muscle tension and nerve irritation
• Improving posture and mobility
• Supporting healthy neurological function
• Preventing long-term spinal degeneration from poor habits

We also provide guidance on ergonomics, home stretches, and strengthening routines to help you build better habits.

## Create a Tech-Smart Routine

Technology isn't going anywhere—but that doesn't mean your health has to suffer. With the right awareness and support, you can use screens in a way that complements your spinal health instead of compromising it.

If screen time is taking a toll on your posture, focus, or physical comfort, we can help. At Meylor Chiropractic, we take a proactive approach to modern health challenges and equip our patients with practical strategies for everyday life.

## Book a Posture & Tech Use Assessment

Whether you're managing Zoom meetings, online school, or nightly scrolling, your spine deserves support. Book an appointment at Meylor Chiropractic and let's create a plan to keep you upright, aligned, and feeling your best—on and off the screen.