Coping With Tech Strain And Distress

Raghu’s story

Raghu* is a 42-year-old, first-generation immigrant who works as a software engineer in a corporate company on the West Coast.  His job requires desk work and constant use of computers for multiple hours at a stretch. For the past few months, he has been suffering from low back pain and neck stiffness. He is also very distressed and approached us looking for some guidance on remediating his condition. 

Q: Why am I suffering from this pain?

Dr. Sharma:  Raghu, people from the Indian diaspora, especially first-generation immigrants, are highly driven professionally and often put in long hours at work. This is especially common in intense desk-bound careers in tech, engineering, academia, and finance, where the work is often sedentary. Public health data show that prolonged sitting alters spinal biomechanics, weakens core muscle stabilizers, and creates a chronic inflammatory state. 

Cultural pressures to overperform greatly add to the physical strain with longer hours, fewer breaks, and a tendency to ignore early pain signals until they become debilitating.  You seem to be suffering from musculoskeletal problems compounded by “technostress.”

Q: What is technostress? What causes it?

Dr. Sharma: A study among office employees during the COVID-19 pandemic found that employees who spent more time on computers were at a greater risk for musculoskeletal disorders (MSDs). 60% of such employees had neck and lower back pain, and almost 50% had shoulder pain. 

Technostress is distress arising from overuse of technology. Symptoms include techno-overload (a feeling of being overburdened by technology), techno-complexity (stress from using complicated technology), techno-invasion (excessive intrusion of technology in personal life), techno-uncertainty (anxiety and tension associated with rapid changes in technology), and techno-insecurity (anxiety due to job uncertainty in the tech industry).  

According to a comprehensive global study, about 40% of information and communication users suffered from technostress.

Q: How does this cause musculoskeletal problems?

Dr. Sharma: Constant tech usage forces the body into a state of structural compensation characterized by: 

1. Forward head posture (“tech neck”), where for every inch your head shifts forward, your neck muscles must support an extra 10 pounds of weight, 
2. Thoracic kyphosis, where hunching over keyboards rounds the upper back, which locks the ribcage and restricts deep diaphragmatic breathing, and 
3. Posterior pelvic tilt, where sitting flattens the natural inward curve (lumbar lordosis) of your lower back, increasing pressure on your intervertebral discs by up to 140% compared to standing. Over time, this causes micro-tears, disc bulges, and nerve impingement.

Q: How can I cope with these issues?

Dr. Sharma: For dealing with low back pain and “tech neck,” here are some helpful tips:

• Use a standing desk; if sitting and using a computer, be upright with an erect spine; anchor a physical reset to an existing job cue (e.g., “When I click join meeting on Zoom, I will immediately roll my shoulders back and engage my core.”); 
• Walk for at least 5 minutes in an erect posture every hour of using a computer at a desk; 
• Do regular stretching and core strengthening exercises.  

If your symptoms are severe, consult your primary care provider, who may recommend physiotherapy.  To deal with technostress, practice relaxation, avoid overthinking, engage in creative activities after work, and spend time with family and friends.  If these measures do not work, counseling may help.

Q: Can yoga help?

Dr. Sharma: Yes, practicing yoga asanas to prevent low back pain and “tech neck” can be really helpful. Shavasana (relaxation) and dhyana (meditation) are effective antidotes for technostress.

Q: Can you provide some additional resources in this area?

Dr. Sharma: Here are some additional resources for more information:

• Cleveland Clinic’s website on tech neck
• Cleveland Clinic’s website on lower back pain
• King University’s website on technostress 
• What is technostress? And how you can manage it?   
• Yoga for IT professionals  
• De-stress at your desk – 10-min yoga flow 
• Stress management book with individual chapters on various aspects of managing stress      

If you have questions, please reach out to Dr. Sharma at editor@indiacurrents.com.

*Names changed upon request

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