Text Neck - 21st Century Pain

Mobile phones are becoming ever popular, in fact, recent studies report that 'smart phones' have overtaken laptops as the most popular device for getting online, with four out of five adults in the UK now own such a device, equivalent to 37 million people. It is estimated that the average time spent on a phone daily is 2-4hours, and over a course of a year, that equals to about 700-1400 hours staring at a screen scrolling through statuses or pictures. For those in secondary school and further education, this figure could be significantly higher. As a result of the success of smartphones and social media, we are faced with an epidemic of bad smartphone posture. 
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Whats the point? 

On average, the adult head weighs about 10-12lbs (or 4-5kg) when it is in an upright and neutral position. However, the head becomes heavier the more you bend your neck, increasing the pressure that is placed on the neck itself. By bending you neck at 60 degrees, the weight being transferred through the neck is 60lbs (27kg) which is more than the weight of your average 7 year old. 

​Whilst holding your head at 60degrees may be a little on the side of extreme and we may only catch ourselves in this position on occasions, tilting our head a small 15 degrees can over double the weight through the neck at 27lbs (12kg). At 30 degrees the weight can be 40lbs (18kgs), and at 45 degrees; 49lbs (22kg).

The weight seen by the spine dramatically increases when flexing the head forward at varying degrees. The loss of the natural curve of the cervical spine leads to incrementally increased stresses about the cervical spine. These stresses may lead to early wear, tear, and degeneration. - Dr. Kenneth Hansraj
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When it comes to correct posture, not only does it look better, but it also has an improvement on your health. Other studies suggest that correct posture elevates the levels of testosterone and serotonin in the body, whilst reducing the levels of the stress hormone cortisol. 

Good posture is defined as ears aligned with the shoulders, and the shoulder blades retracted. In proper alignment, spinal stress is diminished. It is the most efficient position for the spine and reduces pressure through it.

As a result of this posture, there is a range of signs and symptoms you may feel as a result of the soft tissues (muscles, tendons, ligaments, etc.) being under strain. They can include:

• Tightness or stiffness across the shoulders
• Soreness in the neck
• Chronic headaches
• Numbness and tingling in the arms
• Pains in the neck, back, shoulders, arms, elbows, hands, and fingers.

Prevention is key.

While it is nearly impossible to avoid the technologies that cause these issues, you should try to make an effort to look at your phone with a neutral spine and to avoid spending hours each day hunched over. Some tips to consider include:

1. Hold your phone or device at eye level as much as possible
2. Take frequent breaks from your phone or laptop
3. Avoid looking down for extended periods of times.

Whilst this 'condition' is easily avoidable and can be self managed, sometimes seeking a healthcare professional may help you though posture advice, tips on specific neck and back exercises, or manual therapy including massage and mobilizations. 

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References:
Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int, 25(25), 277-9.