Tech Troubles: Text Neck
May 01, 2015
Smartphones can be a real pain in the neck! It is estimated that 2/3 of the worlds population use cellular phones. In North America the average smartphone user spends between 2-4 hours on their device daily. “Text Neck” is a term used to describe neck/shoulder/upper back pain, headaches, and other secondary injuries that can result from prolonged and repetitive forward bending of the head and neck (such as when texting on your smartphone).
What are the symptoms of text neck?
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-Chronic headaches |
-Neck pain/tightness/stiffness |
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-Upper and mid back pain |
-Shoulder pain |
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-Arm pain, tingling and numbness |
-Jaw pain |
Why does this happen?
Our heads weigh 10-12lbs on average, but as we angle them forwards when sitting, the load on our necks increase exponentially as the head gets further from neutral. This increased load on our necks causes the neck and upper back musculature to work harder to support our heads, increases the load on our vertebrae, and alters the curvature of our spine. With average North Americans spending 2-4hrs/day on their devices, the result is 730-1460hrs per year of an extra 15+ lbs. of weight hanging from our necks…imagine wearing a 15lb weight around your neck for at least 2 hours every day, ouch!
What’s the long term-risk?
Aside from chronic headaches and neck/back/shoulder pain, researchers have identified other longer-term complications that arise from “text neck”. Recent studies have suggested text neck sufferers may be at risk for early onset cervical spine arthritis, secondary to the prolonged increase in load through the neck. Decreased lung capacity has also been a suggested as a secondary issue due to postural changes in the cervical and thoracic spine.
What can I do to prevent “Text Neck”?
-Limit activities that predispose you to developing text neck such as smartphone use, reading, sitting with poor posture
-Whenever possible bring your mobile device up to eye level during use
-Stretch your neck muscles regularly, ear-to-shoulder and smelly armpit stretches are a great start!
-Ensure you are sitting with correct posture and taking micro-breaks from prolonged sitting activities/desk work if you have a desk job!
-See a Physiotherapist for suggestions on postural exercises, office ergonomics and some hands-on treatment for your sore neck! Call 780-458-8505 to book an appointment, today!
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