My Phone is a Pain in the Neck…

Ouch my neck hurts!!  With the advancement of technology and our computers and handheld devices getting smaller and more portable AND we are spending more and more time glued to our screens.

Research shows that Americans are spending on average half their waking hours online.  The average adult spends 11 hours per day online.  This statistic has increased 86% compared to just 4 years ago. The average American checks their phone every 10 minutes and 61% of us check our devices within 5 minutes of waking up.  1 in 3 Americans can’t get through a meal with friends or family without checking their phone.  This excessive reliance is taking a toll on our body and leading to a new medical condition called TEXT NECK.

Text neck is the newly coined buzzword which refers to a spinal condition that occurs when you overuse your neck, back and shoulder muscles by looking down for prolonged periods of time or stay in a hunched over position while checking your mobile device.  When you allow yourself to adopt and stay in this position it can cause serious strain on the spinal and neck and upper thoracic muscles.  This increased stress can lead to nerve impingements that cause neck pain, shoulder pain, muscular stress, and sometimes even numbness and/or tingling into the hands or fingers.

On average an adult head weighs between 10-12 pounds.  When you tilt that head forward and down to look at your phone you are increasing the gravitational pull on your neck and applying a great deal of force and pressure to the joints within the cervical and thoracic regions of the spine. This force can be as much as 60 pounds of extra weight on these delicate joints and nerves.

We’re seeing more and more patients in my office presenting with complaints consistent with Text Neck.   AND it’s not is just the adult population…it’s starting to affect our kids at younger and younger ages.

Since the internet is here to stay, and we can’t live without it, you can change our habits and make a difference in improving your spinal health and overall wellbeing.
 
 

Tips to avoid text neck

Seek Regular Chiropractic Care

• Adjustments align the neck and upper back joints that pull out of alignment with repetitive stresses such as using our phones.
• Adjustments reduce and relieve nerve pressure which leads to pain.
• Adjustments prevent early onset of arthritis changes in our spine.

Stretch Regularly…

• Lean your head gently to the L and hold; then lean to the R and hold for 10 seconds each side.
• Look up at the ceiling and squeeze your shoulder blades together and hold for 10 seconds
• Press your forehead against your hand and hold for 10 seconds
• Push your head back against the wall or headrest first and hold for 10 seconds
• Stand in a corner and place your left arm on the left-side wall and your right arm on the right-side wall, then lean in as far as possible without any pain.

Lifestyle Modifications:

• Monitor your usage timeframes; set a limit for surfing
• Stand up straight or use proper posture while sitting and using your device
• Try holding your phone or propping your device up higher instead of in your lap which promotes prolonged looking down
• Take distracting apps off your device
• Turn off notifications
• Stop checking your phone while waiting in line
• Remember to take stretch breaks