From the morning alarm to the evening recharge, our phone is never far away! The smartphone has become the most used tool for work, school, and business meetings. Frequent and prolonged use of this device leads to a significant increase in certain health problems, and young people are the biggest users. It is known that the average age at which a child receives their first smartphone is 10 years old. Smartphone use is therefore starting increasingly younger, even in secondary and primary schools. This scourge is called “text neck syndrome,” which can prove catastrophic for young people’s health in the long term. Here is an image worth a thousand “pains”!

Technology yes, but at what cost!

Text neck syndrome is caused by a forward head posture with the head tilted down, resulting in a loss of the normal curvature of the neck along with a forward translation of the head. Here are two X-ray images demonstrating these changes:

Repeated use of a cellphone can lead to a myriad of musculoskeletal disorders. Neck pain and tension are integral parts of the problems linked to excessive cellphone use—a widespread issue among our students. The neck is often bent forward and down at an angle greater than 45 degrees for long hours. This static posture causes muscle contractures, joint blockages, and a loss of quality in neck movement. As a result, the neck becomes more susceptible to torticollis and can also lead to headaches, fatigue, and loss of concentration.

The most common symptoms related to text neck syndrome are:

• headaches,
• stiffness in the neck and back,
• pain in the wrists and shoulders,
• numbness in the hands,
• loss of the natural curve of the neck which may lead to arthritis problems in the long term.

A heavy head to carry

The head weighs about 10% of body weight. When aligned with the spine, the neck muscles normally support the head’s weight. When it is projected forward, the muscles must work harder to support the head since it becomes “heavier,” as illustrated in the image below. The best way to explain this is when lifting a box—it’s always better to hold it close to your body rather than at arm’s length.

Research findings

Some research highlights the importance of intervening to address this issue. For example, there is an association between forward head posture and decreased strength of the accessory respiratory muscles. Moreover, poor cervical posture is one of the most frequent causes of headaches and migraines (Cephalalgia, February 2009). Finally, forward head position increases disc compression and may cause earlier onset arthritis (BINDER, Allan, Cervical spondylosis and neck pain, 2007, National Institutes of Health Medicine).

Good habits to adopt

Here are three tips to keep in mind to break bad habits and protect your back and neck from pain and tension:

1. Spend less time in front of screens: Do not spend more than two hours per day in front of any screen, including time on your phone or tablet.
2. Take frequent breaks: After 45 minutes of staring at a screen (computer or phone), try to take a short break by standing up, stretching, and walking a bit.
3. Stretch and strengthen your muscles: After spending so much time with your neck bent downward, it is beneficial to stretch and strengthen the muscles you regularly use. Use your breaks to do so!

Chiropractic care and text neck syndrome

Chiropractic care is highly recommended if you suffer from pain related to cellphone use. The chiropractor performs a comprehensive examination of your posture and neuro-musculoskeletal system to identify the causes of your pain.

After establishing a chiropractic diagnosis, the chiropractor provides treatments to relieve and prevent symptoms. They also advise you on exercises and stretches specific to your condition. Additionally, your chiropractor will guide you on the proper posture to adopt while using your cellphone to minimize its impact.

Persistent neck pain? Don’t hesitate to contact us, chiropractic care may be the solution to your aches!

Dr. Sophie Pesant, chiropractor
PRAXIS Family Health Clinic