The Computer Age and the Text Neck Syndrome: Understanding the Impact and Finding Solutions
Text neck syndrome refers to a repetitive stress injury to the neck caused by having your head in a forward position for extended period. The forward pending posture affects the curvature of the cervical spine, the neck and shoulder muscles, and supporting ligaments.
According to a review from EC Orthopaedics, “text neck directly affects the spine while flexing the head forward at varying degrees: when the head tilts forward 15 degrees, the force on the neck surge to 27 pounds, at 30 degrees 40 pounds, at 45 degrees 49 pounds and at 60 degrees 60 pounds.” To give you an idea of how much extra stress is going through your neck, imagine carrying an 8 year old around your neck for two to four hours.
Some signs and symptoms of text neck syndrome include:
1. Sharp or Nagging pain in the neck and shoulders
2. Stiffness/tightness in shoulders and neck leading to decreased range of motion
3. Intermittent or constant headaches
4. Nerve pain with tingling and numbness in the upper limbs
5. Eye pain
The Rise of Text Neck Syndrome
Text neck syndrome, also referred to as "tech neck," is a term used to describe the neck pain and stiffness that result from prolonged periods of looking down at electronic devices, such as smartphones, tablets, and laptops. The human head weighs on average between 10 to 12 pounds, but when the head is tilted forward to look at a screen, the weight exerted on the neck increases significantly, leading to strain on the muscles, ligaments, and vertebrae of the cervical spine.
Global Impact and Discussion
Text neck syndrome is a global phenomenon affecting people of all ages, from children to adults. As reliance on electronic devices continues to grow worldwide, so too does the prevalence of text neck syndrome. Studies have shown that prolonged use of smartphones and computers can contribute to a range of musculoskeletal issues, including neck pain, headaches, shoulder pain, and even changes in spinal curvature.
In addition to physical discomfort, text neck syndrome can also have a negative impact on productivity and overall well-being. Chronic neck pain and discomfort can hinder concentration, impair cognitive function, and negatively affect mood and mental health.
Exercises for Text Neck Syndrome
Listed below are some exercises that could prevent text neck syndrome. These exercises should not increase pain. If your pain increases, then stop and contact your healthcare provider or physical therapist.
1. Chin tuck: Start in a upright sitting position, gently tuck your chin as if you are making a double chin. Make sure your nose and chin are facing forward, not downward. Hold this position for 5 seconds. Repeat for 30 repetitions.
2. Scapular Retraction: Start in a upright sitting position. Tighten the muscles between your shoulder blades and gently squeeze your shoulder blades together. Hold this position for 5 seconds and repeat 30 times.
3. Pectoralis Stretch: Place one hand onto a door frame, up to your shoulder level. Slowly lean forward until you feel a stretch along your chest. Hold this stretch for 30 seconds and repeat 3 times on each side.
4. Foam Rolling Series: for upper back mobility and anterior shoulder mobility.
Finding Solutions and Prevention
Fortunately, there are several strategies individuals can adopt to prevent or alleviate text neck syndrome:
2. Take Frequent Breaks: Incorporate regular breaks into your screen time to stretch your neck, shoulders, and back. Aim to take a short break every 30 minutes to stand up, stretch, and walk around.
3. Strengthen Neck Muscles: Perform exercises to strengthen the muscles of the neck and upper back, such as neck stretches, shoulder rolls, and chin tucks. Strengthening these muscles can help support the weight of the head and alleviate strain on the neck.
4. Use Devices Wisely: Be mindful of your device usage and try to limit unnecessary screen time. Use voice-to-text features or dictation software to reduce the need for prolonged typing on smartphones and tablets.
5. Seek Treatment if Needed: If you experience persistent neck pain or discomfort, consult with a healthcare professional, such as a physical therapist or chiropractor, for personalized treatment and management strategies.
Conclusion
As we continue to embrace the convenience and connectivity offered by modern technology, it's essential to be aware of the potential health risks associated with excessive screen time. By practicing good posture, taking regular breaks, and incorporating strengthening exercises into our routine, we can reduce the likelihood of developing text neck syndrome and other related issues.
Remember, moderation is key when it comes to technology usage. By prioritizing our physical well-being and adopting healthy habits, we can enjoy the benefits of the computer age without sacrificing our health and comfort.
References:
1. Hoy, D., et al. (2010). The global burden of neck pain: Estimates from the Global Burden of Disease 2010 study. *Annals of the Rheumatic Diseases*, 73(7), 1309–1315.
2. Kang, J. H., & Park, R. Y. (2017). The Effect of the Usage of Smartphones on the Musculoskeletal System Among School Students: A Literature Review. *Journal of Physical Therapy Science*, 29(8), 1471–1478.
3. Straker, L., et al. (2008). A comparison of posture and muscle activity during tablet computer, desktop computer and paper use by young children. *Ergonomics*, 56(8), 1169–1178.
