We are seeing increasing numbers of patients who are seeking advice for back, shoulder and neck pain and one of the common causes is the use of phones and tablets which we use up to several hours a day. This phenomena cuts across the ages too – children are using these devices at ever younger ages and of course there are many tech savvy seniors around.

Did you know that …..

  • Bad posture can put up to 60lb (almost 27kg) of pressure on the upper spine – sometimes for several hours a day depending on how often individuals are using their devices.
  • An adult head weighs around 12lb (nearly 5.5kg) which means that tilting the head forwards just 15 degrees can increase the force on the cervical spine – ie the neck – to 27lb (12kg).
  • At 60 degrees — the common texting posture that people adopt especially while on the move — the stress on the spine can hit 60 pounds (27kg)  thanks to the forces of gravity.

Kenneth Hansraj’s, a US Spinal Surgeon, estimates that “People spend an average of 2-4 hours a day with their heads tilted over reading and texting on their phones and devices ….. cumulatively this is 700 to 1,400 hours a year of excess stresses seen about the cervical spine.”

According to the research, older students could spend 5,000 more hours hunched over this way. These stresses may lead to early wear, tear, degeneration, and possible future surgeries.

Hansraj recommends that people should make an effort to look at their phones with a “neutral spine,” sending their eyes downward, not their heads.

Proper upper spine posture, he says, is generally defined as aligning the ears with the shoulders while keeping the shoulder blades pulled back.

Other strategies to help include:

  • Modify the position of the device and alter the position of your neck and head during usage ie hold your phone higher in front of your body so your neck stays upright rather than bending forwards.
  • Take frequent breaks – if your neck is hurting, your body is trying to tell you to stop!
  • Be aware that you’re using these technology devices throughout the day and force yourself to take a break and to change or alter your position.
  • To keep the joints in your neck limber, move your head from left to right several times and touch your ear to your shoulder on both sides – gently!
  • Another simple exercise is to place your hands on your head to provide some resistance as you push your head forward, and do the same as your push your head back. This strengthens the ligaments and muscles that support your neck.

Download our clinic app for lots of exercises and stretches to help with neck and shoulder pain. Search for lucksyardclinic on your App store and download for FREE!

Call our friendly Luck’s Yard reception team who will be happy to help you book an appointment with one of our Chiropractors.

photo: ott maidre at pexels.com