As we begin the new year, many people enter 2022 with new year’s resolutions. Changes such as exercising more, reading for pleasure more frequently, and increasing the amount of money saved are usually high on lists. For a lot of us, one of the main things we want to improve on is decreasing the amount of time we spend on our phones. Between social media, media streaming and gaming, work, and communicating with friends and loved ones, cell phone use can become extremely time-consuming. In fact, it is estimated that Americans spend upwards of 5 hours per day on their phone! But have you ever thought about the impact that your cellphone use has on your body? Poor posture is one of several consequences of consistent prolonged cellphone use that can lead to musculoskeletal impairments and injury. Read below to learn why putting down your phone more often may be a good habit to begin in the new year.
Cervical Spine Anatomy
The cervical spine is the uppermost part of the spine, which people generally consider the neck region. It is composed of 7 vertebrae starting at the bottom of the skull and extending down to the top of the shoulders. These vertebrae play an important role in protecting the spinal cord, supporting the weight of the head, and allowing for movements of the neck and head. Discs of fibrocartilage lie between each vertebrae to provide cushioning, additional flexibility, and shock absorption to handle stresses and evenly distribute loads. The cervical spine naturally forms a C-shaped inward curve known as cervical lordosis. When the alignment of the spine is disrupted, even just slightly, it can significantly increase the stress placed on the spine and lead to neck and upper back pain and dysfunction.
How Phone Use Can Affect Your Posture
Have you heard of “text neck”? Although not an official medical diagnosis, it refers to the excessive stress that occurs with repeatedly maintaining the head in forward flexion (bending) when looking down while using the phone. As the angle of flexion increases, so does the stress on the spine with each degree (see Figure 1). Not only can this cause aching pain in the neck, upper back, and/or shoulders, it can also result in decreased neck mobility/stiffness, headaches, and postural changes. Forward head posture and rounded shoulders are common in frequent cellphone users (see Figure 2). This positioning over time leads to muscle imbalances as some muscles are overstretched and weakened while others are shortened and become tight. It can also lead to flattening of the cervical lordosis and worsen or advance spinal degeneration, including disc degeneration and herniation, and even in severe instances osteoarthritis and bone spurs.
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Figure 1 Figure 2
Prevention and Treatment
Luckily, the effects of “text neck” can be prevented by:
- Being mindful of your posture (try to sit or stand upright, keeping your chin tucked and shoulders back)
- Raising the phone closer to eye level instead of bending or craning your neck forward
- Taking frequent breaks away from your phone and limit the overall amount of time you spend on your device
- Strengthen the postural muscles of your neck and back and be more active in general
If you are already beginning to experience neck or upper back pain or stiffness due to poor posture when using your phone or working at a desk, physical therapy can help reduce your symptoms and improve your pain free mobility and functioning. A physical therapist can develop a treatment program to strengthen your postural and core muscles, improve your joint mobility, stretch muscles that are tight, and educate you on ways to improve your posture. Call Respire Physical Therapy at (703) 671-1871 or click here to schedule an initial evaluation and get rid of the painful symptoms of your “text neck” today!
Tags: "text neck", physical therapist, cervical neck pain, posture correction, choosept, arlingtonva, alexandriava, fallschurchva, ptworks, pain free living, Physical Therapy, movementismedicine, Respire Physical Therapy
