The Effects of Increased Technology Use on Our Bodies

The use of technology continues to grow at a rapid pace transforming how we go about our daily lives. With this expansion comes the potential to improve and positively impact our lives. For example, the use of digital devices can help with improving diets, tracking health and fitness, and enhancing communication with others. However, with increased digital screen usage, we must ask ourselves if we are spending more time on our devices than we really need to. If so, are we suffering from what is termed technology overuse?

According to a recent survey, researchers found that Americans have their eyes fixated on screens 42% of the time they are awake. That amount is just under 7 hours of screen time per day, assuming an individual sleeps 8 hours. In addition, 53% of those surveyed reported taking breaks from their digital screens by checking their smartphones.  The implications of digital technology overuse can negatively affect both our emotional and physical health.

Social media has become a very popular way for people of all ages to be digitally connected, however, it can take a toll on our mental health.  A study conducted on social media use and perceived social isolation found that some social media platforms can place higher social pressures on individuals resulting in feelings of inadequacy or discontent with their lives.  Recent studies have indicated that those who report higher social media use actually feel more socially isolated. This is particularly concerning as children, teens, and adults are spending more and more time on social media.

The physical effects of overusing digital technology are certainly a rising concern. Problems such as digital eyestrain, sleep disorders, physical inactivity, and musculoskeletal issues such as “tech neck” can emerge as a result of too much time spent on digital screens.  With over 20 years of experience as a practicing Physical Therapist in Silicon Valley, I am most concerned with the implications of technology use on physical inactivity and musculoskeletal problems.

In the last 10 years, I have seen an increase in the number of patients with spinal pain as well as repetitive stress injuries involving the upper extremity joints.  In many cases, patients report that they no longer have time for regular exercise due to increasing demands at work, which often requires more time spent in front of the computer. A lack of movement coupled with increased sitting time can result in compromised posture and/or repetitive stress injuries of the shoulder, elbow, or hand. This can lead to increased neck and low back pain, tension headaches, shoulder impingement, carpal tunnel syndrome, just to name a few.  Furthermore, studies have shown that prolonged sitting periods and physical inactivity are causing adverse health consequences and increased premature mortality risks.

As technology continues to advance, the number of users and time spent on digital screens will increase. It is evident this will have both positive and negative outcomes. The question is, how can we encourage smart use of technology and remain connected without suffering adverse effects through overuse?

The key is moderation and being aware of the signs of overuse. Here are some helpful tips to avoid technology overuse:

  1. Take breaks from your computer every 30 minutes to stretch, walk, and recheck sitting posture.
  2. Exercise regularly. Aim for at least 30 minutes a day 3 times per week (this includes walking).
  3. Substitute TV watching or social media use with performing spinal stretches or stabilization exercises 3-4 times per week.
  4. Limit screen time to 2 hours or less per day (outside of work).
  5. Charge electronics outside of the bedroom.
  6. Track cell phone usage and set a limit.
  7. Make mealtime gadget-free.

Sources:

How Does Technology Affect Your Health? The Good, the Bad, and Tips for Use. (2019). Retrieved 19 September 2019, from https://www.healthline.com/health/negative-effects-of-technology

How Does Technology Use Affect Men’s & Women’s Health?. (2019). Retrieved 19 September 2019, from https://www.nwpc.com/how-does-technology-use-affect-mens-womens-health/

Renner, B. (2019). Survey: Americans Spend Nearly Half Their Waking Hours Looking At Screens – Study Finds. Retrieved 19 September 2019, from https://www.studyfinds.org/survey-americans-spend-half-waking-hours-looking-screens/

Social Media Use and Perceived Social Isolation Among Young Adults in the U.S. (2017). Retrieved 19 September 2019, from https://www.ajpmonline.org/article/S0749-3797(17)30016-8/fulltext

About the Author:

Chrissy Migliore attended Cal Poly San Luis Obispo, where she earned her Bachelor of Science degree in Biological Sciences with an Anatomy and Physiology concentration. She received her Master’s Degree in Physical Therapy from the University of St. Augustine in Health Sciences. Her focus is on individualized quality care and she encourages an active lifestyle. Some of her clinical interests include orthopedics, postural restoration with a sports and orthopedic focus, gait analysis, women’s health, biomechanical evaluation, and spinal health with core training. Outside of work, Chrissy enjoys an active lifestyle including running with her husband, skiing, watching her two daughters play sports, playing with her dog, and spending time with her friends and family.

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