Text neck is the term for the forward, downward position of the head, neck and shoulders while you are on your phone — the result of strain on the spine from looking down at a handheld device.
How many hours a day do you spend looking down at your phone?
Probably too many. Hours a day looking down at phones and tablets has a real effect on the cervical spine. The human head weighs 10 to 12 pounds in good posture, but the further the neck flexes forward the more weight the spine carries — up to 60 pounds at 60 degrees of flexion.
What is text neck?
The posture formed by leaning forward for long periods — reading and texting on a phone, for instance — reported to cause stress injuries.
Should I be concerned?
Yes. It puts a great deal of extra stress on your joints, ligaments and muscles. Over time that means neck and shoulder pain, headaches, and even early degeneration of the spine.
The most common symptoms
- Headaches
- A stiff neck, with reduced range of motion
- Pain between the shoulder blades
What can I do about it?
Suggesting you never look at your phone is unrealistic. But keeping a neutral spine where you can, limiting time on your devices, and doing a few exercises daily makes a real difference. Chin tucks, a pectoralis stretch, scapular retraction and thoracic extension:
If your neck and shoulders have been complaining, come and let us look at it. Call LiquidGym at 613-820-8228.
References
- Hansraj, Kenneth. “Assessment of stresses in the cervical spine caused by posture and position of the head.” Surgical Technology International, November 1, 2014.
- Neupane S., Ifthikar Ali U.T., Mathew A. “Text-Neck Syndrome — systematic review.” Imperial Journal of Interdisciplinary Research, 2017;3(7):141–148.