Work hard, play harder. That is the unspoken motto of many video game players worldwide, a gaming community estimated at 3.2 billion by the International Trade Administration. Gaming can be a sanctuary for the weary mind, adding fun and excitement after a long day of work and family obligations. Most people understand that too much gaming can have negative health effects related to lack of physical movement and eye strain, but there are other health impacts to consider and mitigate when possible. The Foundation for Chiropractic Progress (F4CP) spells this out in their article “How To Prevent Pleasure From Becoming A Pain.”

Getting into Position for a Better, Healthier Gaming Experience

Posture is key for spinal health, a truism that remains true even while relaxing into an engrossing hour of the newest Marvel release. Posture challenges will differ depending on whether someone is playing on their phone or logging into a PC game, handheld device or TV-connected console. For console gaming, a supportive chair and supportive accessories can help keep the spinal curvature in proper alignment. A healthfully designed gaming environment should include:

  • A lumbar cushion for the lower back, promoting a natural spinal curve.
  • A headrest and padded armrest for ergonomic comfort
  • A footrest so the feet can rest at a 45-degree angle.

Creating a mindful gaming environment can prevent poor posture and neuromusculoskeletal pain for frequent gamers. Circulation and respiration will likely improve as well.

Marathon gaming is typically not recommended, but if engaging in a gaming marathon session, players should stand one to two minutes every 30 minutes or five to 10 minutes every hour. Some players find the 20-8-2 rule helpful, where a player sits for 20 minutes to play, stands for eight minutes and moves moderately or stretches for two minutes.

What’s Up with Your Neck?

Mobile gamers and daily smartphone users are at similar risk for long-term posture difficulties and neck and back pain. In layman’s terms, tech neck is a relatively newly observed phenomenon in which a person develops neck and shoulder pain or even deformities over time due to their head constantly tilting down and forward to look at a device or screen. It can add pounds of pressure daily, weighing the neck down and potentially creating additional issues related to the lower back in the form of reduced curve and the appearance of a humped curve in the upper back.

To prevent tech syndrome, consider reducing screen time to 1 to 2 hours a day, if possible. At the very least, cut down on non-essential screen time. When using a device, raise it to eye level. A standing desk or propping a computer up could help with this. Remember to hold your head upright so that it is supported by the spine. Consider using a prop for the phone and using voice or other features that might reduce the need to look down at the phone.

Even with the world’s best posture, movement is key. Staying in one position for too long isn’t healthy. Make sure to stand up periodically, stretch and walk around.

Here are some great exercises from F4CP you can try to help you become a posture pro!

Finding Position: This exercise is about as simple as it gets. Simply stand with your back against a wall, shoulders touching the wall, neck straight with the back of the head touching the wall, heels of your feet touching the wall, feet shoulder width apart. Step away from the wall and maintain that position.

Chin Tuck: Glide the chin backward until the head is over the spine. Do not tilt your head back, as this is a gliding motion. Holding two fingers over the chin is helpful to guide the motion. Hold the position for 10 seconds and repeat. Variations of this can be performed against a wall, on the floor or while seated. Glide the head back and then actively push against resistance and hold for 10 seconds. You will feel the muscles at the lower part of your skull contract.

Chest Stretch/Shoulder Roll: When the head hangs forward, typically the chest is more contracted, and the back muscles between the shoulders are stretched. This exercise does the opposite of that. Roll your shoulders and hold positions that stretch the chest muscles. Think of it as trying to touch your shoulder blades together.

Chiropractic Care for a Healthier Lifestyle

If you find yourself experiencing pain or would just like to optimize your health, please consider working with a licensed chiropractor in your area if you do not already. Your mind and body will thank you.

Finding the right chiropractor for you might seem daunting, but ultimately, it could be the best decision you ever make for your health. And of course, Life University (Life U) is a well-respected chiropractic institution that educates chiropractors to care for a wide range of patients and conditions.

To learn more about chiropractic care through Life Chiropractic Centers, visit lifechiropractic.com.

To search for Life University alumni chiropractors in your area, utilize the Life U Referral Directory.