Technology has become a staple of modern life and the amount of time we spent on mobile devices is increasing. With that increase comes the risk of postural pain in the neck and upper back.

Experts now recommend against using smart phones or tablets in bed as neck alignment becomes altered and the light emitted from devices can also affect sleep outcome.

"Normally when you're sitting, your head is putting between 12-15 pounds of pressure through your spine," says Curtis Newton, Physical Therapist with the Cypress Health Region. "As you bend your head forward to use the device on your stomach, that can be up to 60 degrees forward, which can increase force to 60 pounds."

According to Cypress Health, a review article by Lauren Hale looked at 67 studies from 1999-2014 and the association of screen time and sleep outcomes in children and adolescents.

They found that 90% of the studies showed an adverse effect of screen time to sleep outcomes.

"For the most part, avoid using a mobile device in bed. If you must, use a pillow to support your neck so it is aligned in the same position as the rest of your spine and prop up your arms with pillows. If you're sitting, have your arms supported, use two hands when using the device and have it closer to eye level," says Newton.

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"Avoid resting the device on your tummy if you are sitting or standing. You can use alarms to remind you to take breaks while using your device. There's also some apps and devices like the iWatch that will remind you to change positions. If you're using a tablet you should consider using a stand to read."