By Dr. Mahesh MN | Senior Orthopaedic and Joint Replacement Surgeon | Sathya Sai Orthopaedic & Multispeciality Hospital, Bangalore
In our digital age, screen time has become an unavoidable part of life. Whether you’re working long hours on a laptop or scrolling endlessly through your phone, prolonged use of electronic devices can take a serious toll—not just on your eyes and posture, but also on your bone and joint health.
As an orthopaedic surgeon with over two decades of experience, I’ve witnessed a sharp rise in tech-related musculoskeletal problems among both young professionals and teenagers. Let’s take a closer look at how your devices may be silently damaging your bones and what you can do about it.
⚠️ The Bone Health Risks of Excessive Screen Time
1. Tech Neck
Constantly bending your head down to look at a phone strains the neck muscles and spine. This can lead to:
- Cervical spine degeneration
- Chronic neck pain and stiffness
- Headaches and poor posture
2. Upper Back and Shoulder Pain
Hunching over a laptop or screen for hours causes rounded shoulders and weakens upper back muscles, leading to:
- Shoulder impingement
- Supraspinatus tendinitis
- Upper back spasms
3. Poor Bone Density Due to Sedentary Lifestyle
More screen time often means less physical activity, which directly affects bone strength. Without regular weight-bearing exercise, bones lose density, increasing the risk of:
- Osteopenia and osteoporosis
- Fragility fractures, especially in older adults
4. Wrist and Hand Problems (Texting Thumb, Carpal Tunnel Syndrome)
Continuous typing, swiping, or gaming puts strain on wrist and hand joints, leading to:
- Tendonitis
- Nerve compression (carpal tunnel syndrome)
- Arthritis over time
✅ Expert-Recommended Solutions to Protect Your Bone Health
1. Follow the 20-20-20 Rule
Every 20 minutes, take a 20-second break and look 20 feet away. This reduces not just eye strain, but also reminds you to change your posture.
2. Maintain Ergonomic Posture
- Sit upright with feet flat on the ground
- Keep the screen at eye level
- Use a chair with lumbar support
3. Strengthen Your Bones Through Movement
Engage in daily exercise to promote bone density and joint flexibility. Try:
- Brisk walking, yoga, cycling, or swimming
- Strength training 2-3 times a week
- Posture correction and physiotherapy if needed
4. Take Stretch Breaks
Set reminders to get up and stretch every hour. Simple neck rolls, shoulder shrugs, and back extensions can work wonders.
5. Nourish Your Bones
Eat foods rich in:
- Calcium (milk, ragi, leafy greens)
- Vitamin D (sunlight, fortified cereals, eggs)
- Magnesium & Omega-3 (nuts, seeds, fish)
🏥 When to See an Orthopaedic Doctor
If you experience:
- Recurring neck, shoulder, or wrist pain
- Numbness or tingling in fingers
- Limited range of motion
- Fatigue in your arms or upper back
Don’t ignore these signs. Early diagnosis and physiotherapy can prevent long-term damage.
👨⚕️ About Dr. Mahesh MN
Dr. Mahesh MN is a highly experienced Orthopaedic and Joint Replacement Surgeon in Bangalore with 22+ years of experience. He has successfully performed over 25,000 surgeries and continues to champion patient education and early intervention.
📍 Visit: Sathya Sai Orthopaedic & Multispeciality Hospital, Bangalore
📞 Contact: +91 70226 49111
🌐 www.sathyasaihospital.com
