In today’s connected world, smartphones rarely leave our hands – but all that scrolling, texting and browsing could be straining your spine. “Tech neck,” also known as “text neck,” is becoming increasingly common as people spend more time hunched over screens.

Here’s what you need to know about this growing health issue and how to prevent damage to your spine.

Causes

According to the American Massage Therapy Association, tech neck is a repetitive strain injury that could lead to neck pain, shoulder pain, upper back pain, chronic headaches and increased curvature of the spine.

It results from hunching forward with rounded shoulders for hours at a time, whether you’re using a smartphone, tablet, laptop or desktop computer.

Why would leaning forward cause injury? Your head is heavier than you think! Though it weighs just 10 to 12 pounds in a neutral – straight-spine – position, your head’s weight increases as you tilt it forward.

Tilting your head forward at just a 15-degree angle results in 27 pounds of weight pressure on your neck. The farther you bend your head forward, the greater the weight pressure on your spine.

Prevention

Without preventive measures, tech neck could lead to lasting damage that gets worse over time. According to the National Spine Health Foundation, young people are especially vulnerable to tech neck because of the amount of time they spend using technology for entertainment and schoolwork.

The National Spine Health Foundation offers the following guidelines to protect your neck from damage:

• Look up from your device at regular intervals. Set a timer to remind yourself to move.

• Keep your head straight over your spine by keeping your device at eye level.

• Lean your seat back at a 25-degree angle when working at a desk, and make sure you have good support for your lower back.

• Find good neck, back and core strengthening exercises, such as yoga, and do them regularly.

See your healthcare provider if you have persistent pain or numbness. For more information on preventing and treating tech neck, visit the National Spine Health Foundation website.

If you are experiencing neck or back pain, call the Aultman Back and Spine Center at 330-363-BACK (2225). Our trained staff will evaluate your symptoms and refer you to the appropriate level of care.

Sources:
American Massage Therapy Association
Medical News Today
National Spine Health Foundation