Avoiding "Text Neck"
It is all too easy to get caught up in the technologies we have at our fingertips. Whether it is a smart phone, a tablet or an e-reader, these devices place new demands and stresses on our body. With 24/7 access to real-time news, social media, games, books, and the internet, it is no wonder neck and back complaints are becoming epidemic across all age ranges.
These developments come with some alarming statistics: 92% of American adults own a mobile phone (only 65% in 2004) and nearly 75% of teens 13-17 have regular access to one. Furthermore, 50% of the people who use smart phones access online media several times per day and 25% note that they are “constantly online”.
New technology and smaller screens are forcing users into prolonged awkward postures that place tremendous stress on the body and spine. In a normal upright posture, with the head up and eyes on the horizon (zero degrees of flexion), the weight suspended by the cervical spine (neck) is 10-12 pounds. When we change that angle to look down at 30 degrees below horizon that weight goes up significantly to 40 pounds and at 60 degrees (the angle when looking down at a cellphone) the weight on your cervical area is approximately 60 pounds.
According to surveys, mostly teenagers reported greater than than 4 hours of device usage. If you take the previous figures into account, it means a teen using a handheld device for 4 hours per day would undergo 1,680 pounds of additional stress in a week, 6,720 pounds in a month and 80,640 pounds in a year.
Prolonged postures of this nature alter the integrity of the ligaments, discs and muscles of the head and neck leading to early development of degeneration, ligament laxity, chronic pain, headaches, eye strain and eventually disc herniation.
To help reduce this stress and strain you will need to work on your posture and handheld device habits:
Improve Your Posture. Stand and sit with a neutral spine, ears in line with your shoulders and your shoulder blades retracted—avoid “curled-in” positions.
Move And Take Breaks. As soon as you start to feel uncomfortable change your position, get up and move around or move to a different location.
Use Devices At Eye Level. Prop them on tables, knees, or hold them up closer to eye level. Try the “Text Neck Indicator” app to show when the angle is too low during use.
Strengthen Your Neck. Check out our video link this month to see the basic Four-Way Cervical Stretch. To turn this into a strengthening exercise just use one hand to add gentle resistance to the direction you are moving your head.
If you have any questions just let us know.