The Daniel Adler Clinic Newsletter: Issue 10, Movement

In this issue:

Welcome to Spring 2025!

With brighter days ahead, I have a confession to make:

Nothing bothers me more than seeing how easy it is for all of us (myself included!) to stay stuck in one spot all day.

It really puts a bee in my bonnet!

After hours on our phones or computers, it’s no wonder so many of us notice that familiar ache in our necks. Recent research is showing just how much our daily screen time and sitting habits are affecting our neck health.

This month’s featured article is based on another article I saw in the Washington Post about a study linking neck pain to mobile phone use and a sedentary lifestyle. I had a look through how the study shows how long periods of sitting and scrolling can take a toll, and offers ideas on what you can do about it.

Curious about how much sitting is too much? Interested in a few simple changes to help you stay pain-free?

Read on to find out. And when you’re finished, don’t forget to get up and stretch!

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– Inspired by principles of Traditional Chinese Medicine

A comprehensive review of 25 studies involving more than 43,000 people from 13 countries has revealed that sedentary behaviour, especially the use of mobile phones, significantly increases the risk of developing neck pain.

The research, published in BMC Public Health and noted in the Washington Post, defined sedentary behaviour as any seated activity during waking hours with low energy expenditure. This includes general sitting and screen-related activities such as using mobile phones, computers, or watching television.

Among screen-based sedentary activities, mobile phone use was associated with the highest increase in neck pain risk (82% higher compared to those who did not use mobile phones extensively).

Computer use also raised the risk by 23%, while watching TV was not linked to a significant increase.

“Using mobile phones was the riskiest screen-based activity, increasing the likelihood of neck pain by 82 percent,” the authors emphasized.

The review highlighted a clear dose-response relationship:

“Our findings show that the risk of neck pain escalates with longer durations of sedentary time, underscoring the importance of limiting prolonged sitting,” said lead author Dr. Yunchen Meng.

The authors suggest that the surge in electronic device usage has shifted both work and leisure habits towards more sedentary lifestyles, a trend accelerated by the COVID-19 pandemic.

Poor posture when using devices, like bending the neck forward and slouching shoulders, causes muscles in the neck and upper back to remain tense for extended periods, disrupting muscle balance and contributing to neck problems.

This growing evidence stresses the importance of reducing prolonged sitting and screen time to protect neck health. Simple steps such as taking breaks every hour, improving workstation ergonomics, and increasing physical activity can help reduce risk.

“Targeted preventative measures, especially for high-risk groups such as female workers, are necessary to alleviate the global burden of neck pain,” the researchers concluded.

As modern life becomes increasingly screen-focused, understanding these risks is essential for maintaining long-term musculoskeletal health.

The study I discussed above speaks volumes and touches on a number of areas or trends that I am starting to notice in my practice.

The first is the chronic physical "strain" that we can develop through long term lack of physical activity.

More and more I am working with patients who are coming in with chronic pain that does not have a directly associated injury component.

On investigation many of these people have developed their conditions because their lives have become more work and less activity focused.

I want to emphasize that this is not an accusatory thing: there is NO blame here.

We all have to work.

We all only have 24 hours in every day.

And there is only so much energy to go around.

So we all have to make choices in order to survive. But this sedentary thing ... this is a really big one. There has to be some solution.

Some work around. Some hack to this.

Our bodies were not designed to sit all day, staring into screens and crouching over phones.

(I have even been treating people who are developing arthritis in their thumbs due to texting!)

So what can you do? Here’s one idea that resonates with me:

Move It So You Don’t Lose It

A patient recently shared with me that he’s been following a “Shaolin Monk Joint Mobilization Routine” he found on YouTube.

The idea behind it is simple: if you don’t use it, you lose it.

The whole routine only takes 13 minutes, and I think it’s a wonderful way to start moving more.

I have not met this person and have only watched this one video. It is very similar to the routines that I use. If you’re looking for an easy entry point, this could be just the thing to help you get up and get going.

You could save this video and just do it once per day to break the routine. If you are feeling enthusiastic, you could do it twice or thrice!

The video makes certain assumptions as to what you would be able to do. Perhaps you cannot balance on one leg, or maybe you have chronic knee pain. I can help you adapt this routine or come up with a bespoke routine.

If you would like to discuss your situation together, I would love to help you take the first step. Get in touch!

Book a Treatment Online

– Dr. Sun Simiao

The irony isn’t lost on me that I’m sharing these words with you while we’re both likely sitting down, looking at a screen.

Still, I hope this message is the gentle nudge you need to get up – even if it’s just for a stroll around the room, a stretch on the living room floor, or a breath of fresh air outside.

Movement doesn’t have to mean grand gestures or big routines.

Sometimes, it’s simply about taking a few extra steps, rolling your shoulders, or giving your body a chance to wake up and move your energy around. Anything to move your blood, circulate your energy, and freshen your mind.

Truth be told, some people are actually too busy with other commitments to be able to take time to take time to exercise. This is a reality of our times! If this is you, you know that during your precious downtime all you want to do is nothing, as you are too exhausted.

Being “told” to “move” or exercise is actually aggravating. I would like to suggest that you come for treatments – the combination of meridian stretching, joint mobilizations, rhythmic pressure, and needles gives the benefits of movement when your energy battery is too depleted.

Let me do the work on your behalf during the times when you cannot.

Forming new habits is extremely difficult (we spoke about this in my previous newsletter on Compassion). But the reasons to try are too important to ignore.

Pain is often what prompts change – but what if, instead, we let the absence of pain, the possibility of feeling even better, be our motivation?

I’m always grateful to work with you and support you in any circumstance.

But this is one area where each of us can give ourselves a little more care.

We all deserve it. So, let’s start together.

This Spring, make it your goal: a small, gentle habit of daily movement. Nothing complicated – just a bit more than yesterday.

Every little bit counts.

So let’s get moving!