Long before the invention of cell phones, poor posture – the repetitive and constant misuse of muscles – was partly to blame for back and neck pain. We should all have listened to our mothers and stood up straight, head held high. Now, because of my terrible back, I’m listening to my physical therapist who tells me the same thing. And, today, with the explosion of 24-7 cell phone use, this problem has been compounded and has even given rise to a new medical condition: ‘Text Neck”. (I’ve also heard it referred to as Tech Neck.)
Text neck is the nickname for all the back, neck and spinal issues affecting those who spend too much time on their cell phones and mobile devices. It is due to the constant hunching over people do to peer into their mobile screens, which malforms the spine. And, of course, text neck is not limited to adults. Children are affected as well.
Collectively, Americans check their smartphones more than 8 billion times per day, according to a 2015 article in Time.com. And young adults, ages 18 to 24, send or receive an average of 109.5 text messages on a typical day. .
“Just look at any crowd of young people. Chances are most are exhibiting very poor posture from tilting their head down to read their device. This forces their neck and back muscles to work at awkward angles just to keep the body upright. Pain and strain are often the result,” says Robert Gearhart, an operating room nurse and co-inventor of Body Aline, an exercise machine designed to strengthen the back and realign the spine.
“Cell phones aren’t going anywhere, so it looks like text neck will become a health problem of epidemic proportion in the years ahead,” Gearhart adds.
He says the best way to check your mobile device is to stand up straight and look at your device at eye level instead of reading it next to your torso, which usually results in your chin going down towards your chest. Or lie on your stomach when spending long periods of time on your phone. This provides a safe and natural passive isometric exrcise to restore the natural curve to the neck.
Of course, it is not just mobile devices that can give a person back problems – there are many causes and some, such as arthritis, have no easy answers. However, Gearhart says frequently the cause of back pain can be something that can be adjusted with proper lifestyle choices. (My physical therapist concurs.) Here are some of Gearhart’s suggestions:
Take breaks from desk jobs. When working at a computer, take a short break every 15 or 20 minutes, then move around and change your body and head positions.
Adjust your workspace. Set your computer monitor at eye level. Raise your smartphone to eye level rather than lowering your head. Get a tablet holder to elevate your device close to eye level. If possible, get a standing desk or an ergonomic chair. Don’t slouch at your desk.
Use voice-to-text as often as possible. This cuts down on the amount of time you are looking down at your phone.
Hold Your Phone At Eye Level. Do not look down and allow your chin to move towards your chest when you are on your mobile device. This causes the back of the neck to support the head instead of the shoulders.
“Taking some preventative measures,” Gearhart says, “is much easier than trying to treat a spine that is already out of alignment.”
About Robert Gearhart
Robert Gearhart, the co-inventor of Body Aline, is an operating room nurse. He noticed an increasing number of patients with back problems, and teamed with Jason Bowman, a certified personal trainer and former engineer, to create Body Aline. It is an exercise machine designed to strengthen the back and realign the spine.
On a more cosmetic note, text neck is also something the beauty industry is tackling. The neck and eye area are often the first places to show the signs of age. In today’s technology-rich age, squinting eyes and bending your head to read your cell phone are contributing to signs of aging of the eyes and neck. I’m no techxpert, but I do know a thing or two about aging and the above advice should be employed to help reduce the signs of premature aging as well as musculoskeletal issues. In addition, apply a moisturizer with broad spectrum SPF to your neck and chest area in the morning and good quality night cream in the evening. (Night creams are often thicker than those used during the day.) Also, an eye cream, patted on with your ring finger (try not to pull the skin of the delicate eye area) will help keep that area hydrated and might make you more conscious of squinting.
Below, two of my favorite skin care products to try. One is for the neck; the other is for the area around the eyes.
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