Ever walked into a room and realized everyone’s head is down; all because they are reading emails, or are on social media sites, playing games etc on their smart phones. This has become a common trend in today’s world especially with teenagers and the youth. Unfortunately road accidents, lack of social skills and even ‘ipad hand’ (aches and pains caused by swiping and typing on the tablet) are not the only dangers; the text neck is on the rise.
The posture can cause head pain, neck pain, arm pain and numbness because the normal standing position is facing forward and all the curves of your neck and spine are in correct alignment. But when you drop your chin on to your chest for a long period you are stretching the whole structure.
As you stretch the tissue for a long period of time, it gets sore, it gets inflamed. It can also cause muscle strain, pinched nerves, herniated discs and, over time, it can even remove the neck’s natural curve. The posture we adopt as we stare at our phones increases the stress on the neck and can cause excessive wear and tear that may eventually require an operation
The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 12kgs, at 30 degrees it is 18kgs, at 45 degrees it is 22kgs, and at 60 degrees it is 27kgs. (See Picture)
Can’t grasp the significance of 27kgs? Imagine carrying an 8 year old around your neck several hours per day. Smartphone users spend an average of two to four hours per day hunched over, reading e-mails, sending texts or checking social media sites. That’s 700 to 1,400 hours per year people are putting stress on their spines, according to research. It is said teenagers and youth spend an extra 5000 hours on the phone.
People carry out their lives by text; they get carried away and do not realize they need a break.
Here are some tips for avoiding neck pain when using your smart phone:
- You do not have to necessarily bring your device up to eye level. Your eyes have a range of motion, which allows you to look down at your phone without tilting your head.
- To keep the joints in your neck limber, move your head from left to right several times and touch your ear to your shoulder on both sides.
- Another simple exercise is to place your hands on your head to provide some resistance as you push your head forward, and do the same as your push your head back. This strengthens the ligaments and muscles that support your neck.
- Finally, when standing in a doorway, extend your arms and push your chest forward. This stretches and strengthens the muscles around neck and shoulders.
Take a break from texting, look around, do not get carried away. Enjoy your environs and interact with
others. It will certainly save your neck.
References:
Dr Kenneth Hansraj (Spine Surgeon New York in his research published in the National Library of Medicine)
