TEXT NECK is a real pain in the neck

“Text Neck” has increased in frequency since we are all becoming more reliant on our smartphones, but that is not limited to texting only and includes the usage of social media, news, e-mails, etc.  This increased usage has led to a plethora of orthopedic and health issues for users.

Smartphones have created more musculoskeletal issues that are treatable by physical therapists.  Many sources have cited that the human head weighs roughly eight pounds.  As the head creeps forward as we squint down to look closer at our phones, the head increases in weight and stresses the cervical vertebra column more.  We have 7 cervical vertebrae (C1-C7) that are meant to share the load of the head, but as it shifts forward it begins to load one joint more so than any of the others and can lead to bony issues or nerve root impingement (ie, numbness, tingling, headaches, etc.).  “Text neck” can increase the weight of the head to upwards of 60 pounds (depending on how far forward the head shifts) on the vertebral column; this is like carrying around a small child on your neck!

Constantly checking your phone (i.e. social media, responding to emails, etc.) can add up to 700-1400 hours per year!  This type of perpetual wear and tear can create degenerative changes to the neck, low back and shoulders.  This myofascial tension can contribute to tension headaches, neurological issues, decreased lung capacity and potential heart disease.

Here are a few tips to help you minimize “text neck”:

• Bring your phone up a little bit

• Use your eyes, not your head/neck to look down toward your phone

• Take a daily break from your smartphone (gives your eyes and brain a chance to relax as a side benefit)

• Change your neck position while using (ie, side-to-side, up/down, etc.)

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Jason@Rule76Performance.com