November 20, 2014

Smartphones, tablets, laptops, e-readers and other electronic devices are causing havoc with their users spines.
 
People between the ages of 30-50, are sending and receiving on average at least five or six text messages on a daily basis. 

People under the age of 30, average sending a minimum of 3,000 text messages per month. In many cases, the volume is much higher.

79% of 18-44 year olds  have their phones with them 22 hours a day.

There's even a new term for people developing headaches, neck and shoulder pain, and back pain from using these devices: Text Neck.

Text Neck 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, mp3 player, e-reader. This can cause headaches, neck pain, shoulder and arm pain, breathing compromise, and much more. 

What to do? I recommend these following:

1. See your Chiropractor. Chiropractors are the spinal health and posture experts. We can examine and find the cause(s) of your pain and poor posture and develop a treatment plan specifically for you to get results.

2. Practice good posture habits (ergonomics) when using your mobile device. These include:

• Hold your phone close to your body and at approximately eye level. To do this keep your elbows close your body, bend them so your phone is now eye level.

• Avoid using mobile devices while in bright sun light. Straining to see the screen leads to jutting the chin forward, shifting work from the spine to the muscles that hold up the head. 

• If sitting on a couch or chair, provide yourself with good back support (a pillow will work), then place pillows on your lap to support your arms and raise your phone closer to eye level. This also works well when using your iPad or laptop as well.

• Be mindful of holding your head over your shoulders and frequently perform chin tucks. A chin tuck is a simple stretch that can counteract poor posture. With your head level, simple pull your chin back (like you would be making a double chin), hold a few seconds, and repeat 5-10 times or more as needed.

• If your phone or device has a dictation program, use it!

• The best way to avoid text neck is to limit the use of your mobile device. If you need to send a longer e-mail, wait until you have access to a computer or consider calling the person rather than texting.

3. Exercise  to improve your posture and reverse the effect of Text Neck. This link has a series of 4 good exercises to do: 

http://www.thedoctorstv.com/articles/576-text-neck-exercises



For more information:
http://www.cbsnews.com/news/omg-youre-texting-your-way-to-back-pain/
http://www.acatoday.org/pdf/Technohealthy/Text_Neck.pdf