Try a digital diet for spinal health in India

BANGALORE, India - Jan. 29, 2019 - PRLog -- Research shows that concentration, sleep, focus, and mood are all improved when your digital screen-time is reduced. So, have you considered a digital detox? Or, a periodic digital unplugging time to improve your physical, social and mental health.

People, it's time for a technology break!

Tilting our heads down and forward even slightly when we look at our smartphone screens can put stress on our necks and spines.

An adult head weighs 10-12 pounds in a neutral position. As the head tilts forward, the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees. The forward head tilting while using your smartphone adds stress to the spine, and over the years this may deteriorate the back and neck muscles to the point of pain and discomfort - possibly even to the point of spine surgery.

Can you lift 60 pounds with your neck? That's the weight of four bowling balls or an average 8-year-old child. And, can you do it for more than two hours a day? According to Flurry Analytics Blog, a mobile measurement platform, the average people spends about two hours and 42 minutes on his or her phone per day.

Start with a weekend digital diet. Plan to spend more time with your family and less time on your phone or devices during the weekend. Do not look at email, etc. during the weekend. Buy an alarm clock instead of using your phone, and remove the phone from your bedroom. You will also rest better without your phone in your room.

The second reason people give for needing their phone with them is for its use as a camera. So, dig out your camera or go purchase a new one and leave your phone at home.

Being more mindful will allow you to connect to your body instead of your phone. One way of connecting with your body is yoga. Yoga is great for your posture and there are two poses that are especially good to combat the neck and spine issue caused by your phone. Cobra and Upward Facing Dog are two ways to gain proper posture. Also, Flexion, extension, side bends, and head tilts are all exercises that help with your range of motion.

Support is essential; enlist support from your friends and family. Even better, get them to join you on a digital diet. Develop a family media use plan. A family media use plan helps parents balance their children's online and offline lives.

Because every family is different create your very own specialized plan that works within your family's values and busy lifestyles.

Last but not least, hold your phone higher and allow your eyes, not your neck to drop. Good posture is defined as ears aligned with the shoulders and shoulder blades retracted backward.

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