March 2018 - How to use your tablet ergonomically

As a family, we use tablets daily to do our online shopping, reading, homework and general browsing. At the practice we are seeing increasing signs of postural fatigue and repetitive strain from poor ergonomic use of tablets in both adults and children.


What is Tablet Neck?

This newly labelled 'condition' has come about from prolonged use of tablets whilst flexing the neck. The result is reported neck pain and tension across the shoulders. It can even spread to become tension and pain in the elbows, forearms, wrists or hands.

Tablets are now so light and portable it is possible to hold them easily on your lap or in one hand. However, tablet use itself is incredibly static so the neck muscles that hold the flexed position never get to rest/contract with movement like they do in the rest of our day-to-day living.

Tablet use in the home is no longer in a designated 'computer area' but more likely to be done on the sofa or in bed with resulting bad posture and hyper-flexion of the neck.

Top Tips on How to Use your Tablet Ergonomically

  1. Use your Tablet at a Table. Putting your tablet on a table rather than holding it will raise it up and reduce neck flexion strain.

  2. Use a Case or Stand to Hold it at a Comfortable Viewing Angle.

  3. For Extended Use adapt with a separate keyboard and proper workstation setup.

  4. Enlarge the Font to Make it Easier to See the Screen.

  5. Take Regular Breaks. Stand up, move around every 20 minutes.

If you are experiencing any neck or arm pain from using your tablet device, then please do not hesitate to call the practice on 0208 977 6396 and our Osteopaths will do their best to help you.


For any queries please do contact us at the practice on 0208 977 6396.
Best wishes


General Osteopathic Council Registered