Smartphones & Text Neck

According to a study conducted by the Pew Research Center, about 85% of Americans own a smartphone. In addition, about 50% of adults own tablet computers.  Chances are, you’re one of those adults looking down at your device to read this article - head forward, shoulders rounded and back slouched. Welcome to Text Neck, putting yourself at risk for aches and pains in the neck, upper back and shoulder blades.

What is Text Neck? According to Dr. Dean Fishman, the chiropractor that coined the term, it is “an overuse syndrome involving the head, neck and shoulders, usually resulting from excessive strain on the spine from looking in a forward and downward position at any hand held mobile device, i.e. mobile phone, video game unit, computer… This can cause headaches, neck pain, shoulder and arm pain, breathing compromise and much more."

Dr. Fishman believes that Text Neck is a global epidemic that will affect millions in the coming years.  Although his allegations about the ferocity of this condition are debatable, Dr. Fishman does bring attention to the fact that too much screen time with devices held below eye level can impact your body’s resting posture over time. 

Dr. Kenneth Hansraj, an orthopedic spine surgeon from NY, assessed stresses in the neck caused by poor posture and forward head position.  In the upright resting position, the head weighs about 10 - 12 lbs. Tilting your head 15 degrees forward places an additional 27 pounds of stress on the neck.  A 60-degree forward angle — the angle at which most of us view our phones — increases that stress to 60 pounds. That’s like carrying around a seven-year-old on your neck, which could ultimately contribute to early degeneration of the cervical spine and structures attached to it. 

So what does this mean for all of those smartphone users out there? Start becoming more aware of your postural alignment to prevent undue stress on the neck.  When looking at your phone, bring the screen up to eye level rather than looking down into your lap. Your chin should be tucked in and not jutting forward, which feels almost as if you are giving yourself a double chin. Lastly, activate the muscles between your shoulder blades to support your upper back in this new posture. 

Awareness of poor postural habits can help to reduce the strain in your neck.  If you would like more specific information regarding interventions for chronic neck and upper back pain, schedule an appointment with one of our physicians or physical therapists.