Bad phone posture is causing more than just “text neck” We have noticed an increase of patients who schedule an appointment with concerns about neck or back pain. One of the first questions we ask is how often are you using your smartphone? Many people don’t realize how much damage your smartphone is doing to your body. Studies have found that on average Americans spend 4.7 hours per day on their phone.
Keep that average in mind. While we are looking at our phones we tend to ignore proper posture and drop our head to look at the screen. In this position our neck and shoulders move forward, and neck and shoulder muscles contract. Over time this will cause damage to the neck and shoulder structure. In the proper position your neck is designed to to carry the 10 pound weight of your head, but when you drop your head to check your social media 17 times a day, (yes, that is the average) your head becomes heavier. If your chin is touching your chest as you look down at your phone your head is putting 60 pounds of force on your neck. Here’s some examples of what weighs 60 pounds:
An 8 year old child
An adult Boxer dog
An armchair
Remember that on average we look at our phones about 5 hours every day? Now, imagine those 5 hours with an 8 year old attached to your head. The strain and pain in your neck is not the only health problem attributed with spending hours looking down at your phone. When your head is tilted down and you are slumped over, your lungs’ ability to to expand is restricted, affecting your lung capacity. Less oxygen to your lungs means your heart is working harder to pump oxygen through your body.
Tips to avoid the pain of smartphone use on your body
Look forward. Instead of tilting your head to look at your phone, lift up your phone to reach your eyes to decrease muscle strain.
Stand straight.
Keep your back arched.
If you are interested in discovering the proper posture and stretching techniques to avoid the pain caused by smartphone use, the physical therapists at Neuroscience and Spine Associates can help. If you live in the Naples area contact us today.
