Technological Devices "Cause of" Hernia

Do Not Make These Mistakes!

With technological advancement, mobile phones, tablets, laptops and desktop computers have become indispensable to our lives. However, when these devices that we can barely put down are used incorrectly, they can cause various health problems ranging from headaches to eye diseases. Moreover, over the long term they can lead to much more serious issues such as cervical and lumbar hernias. While mobile phones and tablets particularly affect our necks, laptops used on the lap or while lying face down place considerable strain on our backs. At this point, almost everyone wonders: what mistakes do we make when using technological devices? What should we do and what should we avoid? Prof. Dr. Meral Bayramoğlu, Physical Medicine and Rehabilitation Specialist at Acıbadem Kozyatağı Hospital, explained the mistakes we make when using technological devices and offered important recommendations.

Caution! This Causes Lumbar and Cervical Hernias

Using mobile phones, tablets and computers in an incorrect posture places excessive strain on the muscles and ligaments supporting the spine in the long term, and can cause premature degeneration of the discs between the vertebrae. This can damage both the disc structure and leave the muscle and ligament tissue insufficient to support the already compromised structure. Physical Medicine and Rehabilitation Specialist Prof. Dr. Meral Bayramoğlu warns that "as a result, a condition known as 'hernia' can develop, where the disc shifts backward or sideways from its normal position." Mistake: Having long conversations while holding the phone between your ear and shoulder. Correct approach: Use a headset when talking on the phone. If you cannot use a headset, keep your phone conversations as short as possible. Mistake: Leaning toward the screen for extended periods. Correct approach: Do not lean toward the screen for more than 20 minutes. If you must work in this position, repeat neck-stretching exercises that can be performed at your desk. Mistake: Sitting with your back hunched and unsupported. Correct approach: When using technological devices, sit with your back straight and supported by a cushion. Your feet should touch the ground fully, and your chair or seat height should be adjusted so that your knees and hips form a 90-degree angle. When using a laptop, use a support device on and under the desk to prevent excessive forward leaning. Mistake: Placing the device on the ground or bed and using it while lying face down. Correct approach: It is very important to use devices while sitting, not lying face down. This position strains the neck excessively backward, causing the ligaments and capsules in that area to tighten. Over time, this can compromise spinal biomechanics and lead to hernias. Mistake: Holding the device below eye level. Correct approach: Holding the device below eye level is another mistake we make. Just as straining the neck too far backward damages soft tissue supporting the spine, straining it too far forward can also impair alignment. Therefore, the screen should be directly in front of you and at eye level. Mistake: Using the device for extended periods without movement. Correct approach: Do not neglect taking breaks while using technological devices. Make it a habit to alternate between 5-10 minute stretching exercises every hour and 5-minute short walks around the office. Outside of hours spent using technological devices, do not neglect exercises that support your cervical spine, back and lumbar vertebrae and increase muscle flexibility and strength.