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Text Neck

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Using smartphones is as important as breathing these days. You take away the cell phone from a person, they feel as if they are stranded in an uninhabited island – be it a teenager or a seasoned executive. Typically, when we use smartphones, we are either hunched over or slouched in a chair. Our necks and shoulders are bent forward assuming an ergonomically awkward position. In the long run this leads to headaches, neck and back pain.

Dr. Dean Fishman coined this term “Text Neck” in 2008 when a teenager was referred to him for headaches and neck pain. Texting is not the only reason for this condition; gaming, emailing, browsing on phone/tablet, reading a book on e-reader can all lead to the same problems. It is estimated that the average human head weighs about 10 pounds when it is in neutral position (ears over your shoulders). And with every inch of tilt, the weight doubles causing the muscles and ligaments to hold that increased weight against gravity. Overtime, this causes wear and tear leading to disc herniation and pinched nerves.

So, how can we properly position our neck while using a phone, laptop, tablet or gaming device?

- Sit upright with your ears over your shoulders.
- Place your feet flat on the ground.
- Use a docking station to elevate the screen to eye level if you are using a laptop.
- Take frequent breaks; approximately every 20 minutes.
- Stretch your neck and shoulder muscles to facilitate blood flow.
- Hold up your phone so that it is at eye level.

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Josh Theodore, Registered Occupational Therapist


Filed under: General Tagged: ergonomics, health, injury prevention, muscle fatigue, neck pain, prolonged positioning, proper body mechanics, stretching exercise

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