Chances are that you probably have not given much thought to how your neck and back are faring in the era of the smart phone, but studies show that you most certainly should.
It is practically a reflex these days to pull out our smart phones when we are standing in line, sitting and waiting for an appointment or riding in the car. Or at home as we are constantly responding to alerts, searching the web or participating in social media.
While it is great that we rarely need to venture beyond our pockets for entertainment, our bodies are beginning to retaliate — and mourn the pre-texting/smart phone days.
So, what exactly are these contemporary conveniences doing to our bodies? A surgeon-led study that was published in Surgical Technology International assessed what impact surgeons’ head and neck posture during surgery — a posture like that of smartphone texters — has on their cervical spines. With each degree that our heads flex forward, such as staring at a screen below eye level, the strain on our spines dramatically increases.
When an adult head (that weighs 10 to 12 pounds in the neutral position) tilts forward at 30 degrees, the weight seen by the spine climbs to a staggering 40 pounds, according to the study.
How pervasive of a problem is this? According to the study, the average person spends 14 to 28 hours each week with their heads tilted over a laptop, smart phone or similar device. Over the course of a year, that adds up to 700 to 1,400 hours of strain and stress on our spines. As a result, the number of people dealing with headaches, achy necks and shoulders and other associated pain has skyrocketed.
Over time, this type of poor posture can have a cumulative effect on our bodies, leading to muscle strains, spine degeneration or pinched nerves, possibly leading to surgical intervention to alleviate symptoms. These changes that occur over time can produce chronic painful conditions. However, you have some options in the interim.
Trained to address postural changes and functional declines, most physical therapists are well-versed in treating this modern-day phenomenon, widely known as “text neck.” Treatment should include a thorough examination particularly if symptoms are radiating into your arms. Mobility and strength testing of the neck as well as upper back and shoulder girdles are also important for evaluating postural mobility, awareness and function.
Treatments that are known to be effective include manual therapy consisting of soft tissue work and gentle joint mobilization of the neck and upper back. Dry needling is also another treatment that targets trigger points in cervical and shoulder girdle muscles. Trigger points in muscles are pain generators in of themselves, but they also contribute to muscle dysfunctions that make it hard for an individual to train their postural muscles. Then corrective exercises should be prescribed so people can learn how to interact with their devices without harming their spines. The PT will prescribe an at home program that includes strategies and exercises that focus on preserving the spine and preventing long-term damage.
Exercise is an important part of taking care of our spines as we age, but what we do when we are not in motion matters too.
So, next time you pick up your smart phone or curl up with your e-reader, do a quick check of your head and neck posture. Your body will thank you for years to come. If you are suffering from neck, shoulder or arm pain, the earlier you act the better!
Dr. Chris Kopp PT, DPT is a licensed Doctor of Physical Therapy. He is certified in manual therapy and dry needling and is a board certified Orthopedic Clinical Specialist and owner of Premier Physical Therapy. He can be reached at info@premierptjax.com or by calling 904-996-6922 or online at www.premierptjax.com.
