Are your eyes, shoulders or head hurting from spending too much time on your phone or PC screen? These are the solutions

 Are your eyes, shoulders or head hurting from spending too much time on your phone or PC screen? These are the solutions

Nowadays, everyone has a mobile phone. On top of that, gadgets cannot be completely ignored due to purposes such as office work, email, social media, internet, online payment from home.

As easy as it is to get used to it, it is equally difficult to get rid of it. Phone, tab, laptop and computer screen addiction can be expensive. How to keep your eyes, shoulders and mind focused? Let's talk about the eyes first.

Too much screen time i.e. the habit of spending too much time on the screen can damage the eyes. Excessive use of digital devices is causing many young people to wear glasses. Too much screen time can increase the risk of myopia in young people.

People with myopia may have difficulty seeing distant objects and this is becoming a common problem in children. According to the American Academy of Optometry, looking at a digital device for a long time can be uncomfortable. Such as dryness in the eyes, dark vision, watery eyes and headache.

Generally, people blink 15 times every minute. But when staring at a screen or reading a book closely, the speed of blinking of people's eyes is reduced. When we focus on the screen, small muscles inside the eye contract to help focus.

Due to this, the shape of the lens inside the eye changes and the image is focused on the retina. In this case, these eye muscles should be rested for some time.

The rule of 20-20

Move 20 feet away from the gadget for 20 seconds every 20 minutes. Look at something from a distance of about 6 meters, and relax your eyes. Its effect is not only on the eyes but also on the rest of the body.

Many times, so much time is spent in scrolling that the neck becomes stiff. In some extreme cases, the blood flow to the brain may also decrease. Experts say that they are also seeing cases of text neck these days.

This means that you are stuck in one position or physical position while looking at electronic devices for a long time. It causes muscle tension and can cause pain in the neck, shoulders, and back.

Headache may also occur. The problem is that we all tilt our heads forward to look at our phone and laptop screens and this puts a lot of pressure on the front and back of our necks. In some cases, a neurological condition may develop in which the nerves, which go from the spinal cord to the brain, may experience swelling or injury.

One thing to remember is that during the Corona period, when the curfew was imposed and school and office work started from home, then people's screen time also increased. From which the problem of eye, neck and back pain started coming. During the lockdown, a word came into discussion, 'doomscrolling' means scrolling without stopping.

Similarly, another word was 'binge watching' which means watching a series continuously. The lockdown was lifted, but even after that this bad habit did not go away. Now how to get rid of this problem?

We already know about the 20-20 rule. Apart from this, you can also take care of some other things.

Blinking

According to the American Academy of Optometry, do it with a wink. Eyelashes work like wipers. They clean the dust and dirt from the eyes and maintain the moisture of the eyes. Without that moisture, the cornea can dry out and the vision can become dim.

Take a break

Turn off your screen in between. Close the eyes completely. take rest

Keep a reasonable distance from the screen

Experts say that your screen should be an arm's length away from your face, or 40 to 50 cm. So that the reflection or glare coming from the screen can be reduced.

Also take care of the font of the screen i.e. the size of the letters in a way that is easy on the eyes. The brightness of your screen should match the lighting in the room you are in. Avoid bright screens in the dark.

I level

This means that the position of the screen is such that it is accurate for the eyes and you do not have to lean towards the screen. According to the UK's National Health Service, the position of the screen should be just below your eyes.

If you wear contact lenses, remove them for a while and wear glasses for a while. According to the World Health Organization (WHO), children need to spend less time on screens to stay healthy. You should have a good sleep. And you have to go out and play. All this should be included in their daily routine.