When Smartphones Are a Pain

Too much texting can be a pain in the neck – literally.

More and more people are getting aches and stiffness in their necks, shoulders and back from the way they look at their phones. In fact, if you are reading this on your phone or tablet, you may be doing it right now.

Device held low? Head bent forward? Chin at your chest? Shoulders a little slumped? It’s a common position in this age of smartphones. Trouble is, it’s not natural. We’re not built to do it for as long as we do.

The result can be a syndrome called text neck, and it can have real consequences for our health.

“Text neck, which also has been called tech neck or tech neck syndrome, refers to the discomfort that comes from too much time spent bending forward to look at electronic devices,” says Margaret Vido, DO, a primary care sports medicine doctor with Lehigh Valley Orthopedic Institute. “In this unnatural posture, the head puts a lot of weight on our upper body anatomy, leading to problems over time.”

The body is designed to support the average weight of a human head – about 10 pounds – but by slumping forward to stare at our phones, Dr. Vido says, we are putting up to 60 pounds of force on our neck and shoulders.

Do that for long enough – hours a day, every day, for years and years – and that can add up to fatigue, inflammation, pain, tension headaches and muscle soreness.

On top of these problems, this prolonged poor posture can have a more serious consequence over the long term, in the form of spine problems like degenerated discs (reduced padding between the bones of our spine) and spinal misalignment.

“Maintaining good posture is the best way to avoid text neck,” says board-certified physical therapist Jon Borger with LVHN Rehabilitation Services–2030 Highland Ave. You can try holding your phone or e-reader up higher, he says. At a desk or in a chair, maybe use accessories that hold the screen higher and more in line with your eye level. Take frequent breaks, Borger advises, and do some gentle neck and shoulder stretches.

Just being aware of the problem can go a long way. If you happen to look around and see everyone else slumped over their phones, that may be a good time to stand up straight and give your neck a break.

If the symptoms of text neck persist or get worse, you may need to consult a medical professional. Lehigh Valley Orthopedic Institute has a full team of specialists who can get you back on your feet with the most comprehensive orthopedic care in the region.