Phone scrolling can be a real pain in the neck – this is what you can do about it – 7NEWS

Have you been getting neck pains after spending a bit too much time doom scrolling on your phone?
Chiropractors say you might be suffering “tech neck”.
The Australian Chiropractors Association says a little more than one in three people have experienced neck pain over the last year, a double whammy to their physical and mental health.
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“The human head weighs about 5kg. However, as the neck bends forward and down, the weight on the cervical spine begins to increase,” president David Cahill said.
The association’s survey of about 1000 people found 50 per cent used their phones to scroll social media while 44 per cent also used them to stream content and 48 per cent used their devices to shop.
This meant less time for exercise, sleep and family and friends.
Cahill is recommending five things people can do to help reduce neck pain.
Take a quick break
Taking 20-second breaks from your phone every 20 minutes can help relieve neck pain.
Hold it higher
People should also consider changing the way they hold their phone.
Bringing the phone up to eye level so their head isn’t slouched over.
Posture check
Roll your shoulders back and aim to keep your ears in line with your spine with your feet firmly planted.
Staying in what experts call the forward head posture, can lead to muscle strain, disc herniations and pinched nerves.
Over time, it can even flatten or reverse the natural curve of your neck.
As your mother used to say: Be careful or it might stay like that.
Sleeping position
Cahill also recommended those who sleep on their stomachs and who wake up with stiff necks should try sleeping on their sides instead.
Go for a walk
Adding regular walks to your day, at least five minutes every hour, can also help, he said.
“We know that regular exercise can improve pain and quality of life in those with neck pain,” Cahill said.
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