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Poor posture when using cell phones and mobile devices strains the spine and causes text neck syndrome

Jess Foami image by Pixabay

Also known as “text neck”, text neck syndrome is a new spinal disorder, mainly caused by overuse of cell phones and mobile devices. The poor posture with which we handle these devices, usually with the head bent down, towards the chin, causes a large amount of weight to be placed on the entire spine, causing neck pain, muscle tension and stiffness.

When using a cell phone, as the head-down tilt increases, so does the pressure it exerts on the cervical spine. When the neck is bent forward and down, the weight of the head goes from five to 27 kg, overloading the entire spine.

Neck pain is the first symptom of Text Neck Syndrome and may be accompanied by postural deformities such as a gentle but permanent downward bending of the neck (which over time will make the pain worse) and even the formation of humps. This happens because the spine tries to adapt to the new weight constantly exerted on it and seeks postures that do not overload it so much.

When the neck is flexed for a long time, as is common when using a cell phone to browse social networks or watch videos, there is an excessive stretching of the cervical extensors, which are the muscles that keep the neck elevated. As these muscles are generally weak, their exaggerated stretching induces a shortening of the cervical flexors (the muscles that bend our neck forward), increasing muscle tension in the neck, shoulder and entire spine, so that the head tends to project itself forward.

In more severe cases, text neck syndrome can lead to compression of the cervical intervertebral discs, which are responsible for preventing problems such as herniated disc. It is important to be careful and try to correct your posture as soon as possible to avoid pinching a cervical nerve. This can cause neurological symptoms such as tingling or numbness in the arms and hands.

Most frequent symptoms:

• Neck ache
• Headache (headache)
• neck pain
• Back pain - can range from a small chronic pain, which constantly bothers, to severe muscle spasms in the cervical and thoracic spine (neck and upper back)
• Pain in the shoulder
• Muscle stiffness (usually resulting from muscle spasm and sore shoulder)
• Tingling or numbness of upper limbs (in more severe cases)

The video, in English with Portuguese subtitles, explains a little more about the text neck syndrome:

Treatments and Prevention

Preventing cases of text neck syndrome basically consists of maintaining good body posture. Pay attention to how you use your cell phone. The ideal is to raise the device at eye level, rather than lowering your neck towards the device. Typing with at least two thumbs also helps prevent cases of tendonitis in the big toe.

Having firm muscles and good range of motion are important factors for us to be able to maintain proper posture for longer. Taking regular exercise is another effective measure in preventing text neck syndrome, as it strengthens your muscles. Check out "Twenty exercises to do at home or alone".

It is also recommended to do specific stretches for the neck throughout the day, especially if you work sitting down, in front of the computer or make heavy use of your cell phone. Make circular neck rotations, first to one side, then to the other. With one hand, pull your head to the side and hold for a few seconds, then invert. Hold your head forward with both hands and finally, with both hands, gently push your chin back to flex your head. In addition, you can do shoulder rotations and lateral back movements to relieve the tension that has built up in these areas.

In cases where symptoms have already manifested, in addition to correcting posture, activities such as yoga and Pilates, which encourage stretching and relaxation of the body, in addition to providing greater body awareness, are good options, as they help to recover lost range of motion. .

In more severe cases it may be necessary to undergo physical therapy to correct and re-educate posture in order to prevent text neck syndrome from re-presenting. If you experience frequent neck pain or have any of the symptoms mentioned here, it is a good idea to seek an orthopedist or physiatrist, who may order tests and provide a more accurate diagnosis of the biomechanical imbalance, identifying factors (in addition to posture) that may be perpetuating the pain.

The pain in the neck may not necessarily have been caused by the cell phone, but it may indicate the beginning of a more serious disease, such as a herniated disc, arthritis, meningitis, or even cancer. Stay tuned!

Learn about some yoga exercises to relieve neck and shoulder pain:

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