Tech Bytes: Tech Neck

By Kari Luecke, MS Educational Technologist

The human head weighs between 10-12 pounds when looking forward. Each time you look down to check your smartphone or to look at something beyond eye level, the weight placed on the neck doubles to a near 27 pounds and continues to increase with each 15 degree bend.

Being cognizant of how we sit or stand when using our devices can alleviate future complications related to posture and overall wellness. Below are a few device usage ergonomics suggestions. 

When using a laptop or desktop:

• Relax shoulders, and try to keep forearms on the table as much as possible.
• Try to keep arms, wrists, and legs parallel to the floor.
• Use a flat surface, as even with eye level as possible.

When using an iPad or tablet:

• Same as above, plus …
• Prop the case up to a comfortable viewing angle.
• Make use of bluetooth or pluggable mice, keyboards, or other peripheral devices.

When using a smartphone (for reasons other than making a call):

• If sitting, try using both hands in symmetrical positions while leaning forward with the device at eye level; try to support elbows on knees.
• If standing, raise the smartphone up to eye level rather than tilting your chin down.

Also, retain your strong physique by taking frequent breaks — every 10 to 15 minutes — to shift weight and/or get up and move.

Along the theme of digital wellness exists an abundance of research showing that devices, especially those connected to Wi-Fi, should never be placed directly on the body. Being mindful of this advice:

• Turn off Wi-Fi whenever possible.
• Make use of Airplane Mode.
• Increase distance between you and device(s).
• Don’t use devices when plugged in to charge.

Refer to our Middle School Technology Page for more technology topics. Sign into usn.org, click on Resources, and select Middle School Resources. Scroll to the Middle School Technology Page in the third section under Helpful How To's. As always, feel free to reach out to me with any questions.