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What we’ll cover
  1. The Relationship between Posture and Injury when Using a Tablet
  2. How do I Prevent Injury from Prolonged Tablet Use
  3. Key Points

Top tips to reduce pain when using a tablet device

If you experience pain when using your tablet device, call us on (03) 9571 6888 or fill in our online form

Top tips to reduce pain when using a tablet device

With more people using the simplicity of smart phones and tablet devices, an increasing numbers of patients are reporting musculoskeletal complaints due to excessive use of these devices.    Check out our top tips to reduce pain when using a tablet device.

The Relationship between Posture and Injury when Using a Tablet

When using a tablet, greater stress and strain is placed on the neck and upper back compared to using a desktop computers.  Looking downwards to see the tablet screen places extra strain through your shoulder, upper back and neck muscles, discs, ligaments and joints.

Another common area of injury is the wrist.  Greater stress and strain is placed on the wrist due to the need to excessively bend the wrist backwards with the use of a touch screen. In addition, the hand commonly holding the tablet is also positioned awkwardly.  This places excessive rotation on the wrist and also a sustained stretch on the thumb.  These end of range wrist and hand positions place excessive stress and strain on the surrounding tendons, muscles, ligaments and joints.  As a result tablet-users have a much higher risk of wrist and hand injuries such as tennis elbow, carpal tunnel syndrome and De Quervain’s synovitis.

How do I Prevent Injury from Prolonged Tablet Use

  1. As much as possible attempt to maintain a neutral sitting posture with shoulders relaxed, neck in neutral and arms close by side
  2. Position yourself and your tablet so that you minimise looking down for extended periods. Ideally the tablet is positioned just below eye level
  3. Place your tablet on a stand when able to improve the viewing angle
  4. Use a separate, portable keyboard when typing on the tablet for extended periods of time to limit the sustained wrist extension position
  5. Take frequent rest breaks and change postures regularly
  6. Maintain neutral wrist position and alternate hands when typing or holding the tablet

Key Points

  • Prolonged tablet use may place you at greater risk of neck and wrist related injuries if used poorly
  • Tablet users have seen to adopt neck and wrist postures that are outside of the neutral/protective ranges
  • Common conditions include injury to the joints and muscles of the neck and wrist as such as tennis elbow, carpal tunnel and De Quervain’s synovitis
  • Aim to take regular breaks from the tablet every 20 – 30 minutes
  • If regularly using a tablet with school or work, see one of a physiotherapists for a range of preventative stretching and strengthening exercises

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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

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