Don’t binge-watch dramas lying down this holiday, experts warn

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Planning to catch up on your favorite dramas or variety shows during the long holiday? Doctors say you should watch your posture as well as your screen. Spending long hours staring at a screen in the same position can strain the muscles in your neck, shoulders and back — and even cause spinal problems.

Lying down for extended periods can weaken spinal muscles and impair blood circulation, leading to back pain. Poor posture while watching TV or a monitor for too long can overly tense the muscles, tendons and ligaments in the shoulders, resulting in pain. One of the most common conditions linked to this is myofascial pain syndrome, which causes tenderness in specific muscle trigger points that can radiate pain to other areas of the body.

Slouching for long periods may also trigger a lumbar herniated disc, commonly known as a slipped disc. The discs between the spinal bones act as cushions made of a jelly-like nucleus pulposus and surrounded by fibrous tissue. Prolonged pressure from bad posture accelerates disc wear and damage.

“Myofascial pain syndrome cannot be detected through MRI or CT scans, so patients should seek diagnosis from a medical specialist," said Lee Hak-sun, a neurosurgeon and director of the Spine Center at Barunsesang Hospital.

Using a smartphone for long periods can also cause the head to naturally tilt downward, eventually forming a habitual posture where the neck sticks out — a condition often called “turtle neck syndrome.” This occurs when the normally curved cervical spine straightens or even bends in the opposite direction due to poor posture, leading to shoulder pain and headaches. In severe cases, it can develop into a cervical disc herniation.

“Avoid watching TV or using smartphones while lying down during the holidays, as it puts unnecessary strain on the neck and lower back,” Lee advised. When sitting, he recommended placing the hips deep into the chair, keeping the back straight, and aligning the screen with eye level. Taking a five or 10-minute break to stretch or walk every hour can also help reduce muscle tension and fatigue.

This article from the Hankook Ilbo, the sister publication of The Korea Times, is translated by a generative AI system and edited by The Korea Times.