by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Neck Pain
Weighing an average of 10 pounds, the human head is heavier than most people think. The head can put a great deal of pressure on the neck when it is placed in different positions for prolonged periods � especially regularly looking down at your phone.
The damage caused to the neck from time spent staring at mobile screens has been given the name �Text Neck�, and it is a growing problem among not only teens but for everyone.
Regularly Looking Down at Your Phone Is Cause For Neck Injury
Your body is well-designed to bear the weight of your head when you maintain good posture � but tilting your head down to look at your phone is not good posture. In fact, for every inch you move angle your head downward, you double the pressure on your spine.
Looking at your phone can put an extra ten or twenty pounds of pressure on your neck. That would be worth noting even if you only did it occasionally, but most people spend hours looking at their phones throughout the day. That amounts to hours of excessive pressure on the soft tissues that make up your neck � pressure that will inevitably lead to inflammation and discomfort if left unchecked.
According to this article featured in the Washington Post, the pressure you put on your neck by bending and staring at your phone is much like bending your finger back as far as it will go, and then keeping it in that position for approximately an hour. Day after day, such stress is bound to lead to complications.
Resulting Injuries from Text Neck
The strain put on the neck by text neck is enough to cause mild to severe injuries, including:
- Sore muscles
- Inflamed Tissues
- Pinched nerves
- Herniated discs
- Elimination of the natural curve of the neck
These injuries can cause considerable pain and discomfort and may lead to further health complications. They can lead to neck and back pain that can last for years.
Tips to Avoid Text Neck
Smartphones offer numerous benefits and opportunities for enjoyment, so it is unlikely that most people will stop using them. Luckily, there are things you can do to protect yourself, including:
Work Your Eyes, Not Your Neck
One of the simplest ways to avoid text neck is to look down with your eyes instead of tilting your head down. While it may not be practical to always use this technique, it is certainly useful in many circumstances. Your eyes can tilt down with little effort and can allow you to lessen the tilt of your neck as you use your phone.
Strength Train your Neck & Shoulder Muscles
You will inevitably do some head tilting as you use your phone throughout the day. Strengthening the muscles that support your head is one way to protect your delicate neck tissues and maintain mobility. Simple exercises like turning your head each way repeatedly and using your hands to provide resistance can make your neck much stronger. Your shoulders also provide a lot of support for your neck. Shoulder exercises can increase the stability of your neck as well.
Have an Awareness of Your Head Position
Just maintaining awareness of how your head is tilted as you use your phone can help you avoid excessive tilting. Practice looking at your smartphone with your head upright to remind yourself of what good posture feels like, and pay attention during the times you deviate from good posture.
Chiropractic Treatment
If you are experiencing neck pain from text neck, or from any other type of injury, chiropractic can help. Please contact us now to schedule your appointment and get some relief!
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by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Lower Back Pain, Spinal Hygiene
Sitting for long periods is associated with early death � upsetting news for the millions of Americans who spend extensive time sitting as they work and as they relax after work. A recent study conducted at Columbia� University has found that prolonged sitting destroys your health. Regular exercise, although great for you, failed to significantly reduce the risks associated with prolonged sitting.
Fortunately, there are things you can do to minimize the time you spend sitting. Experts recommend taking a movement break every 30 minutes to protect your health.
The Sitting Study
The study used hip-mounted accelerometers to measure how much time study participants � nearly 8,000 individuals � spent in sedentary positions. Over four years researchers tracked participants and recorded the number of deaths among participants. The study found that increased sedentary time leads to an increased risk of death from any cause. The risk of death went up regardless of how old the participants were or how often they exercised.
The study found that participants who sat less than 30 minutes had a 55% lower risk of death in comparison to participants who sat for longer periods of time.
Why Does Sitting Ruin Your Health?
Finding out that sitting for extended periods so greatly increases your risk of death is startling for many people. The next question is, �Why?� Unfortunately, the exact reasons are far from clear. The study was not meant to uncover the reasons why, so there is limited information to explain what occurs in the body to increase the risk of death. It will take further studies to provide an answer.
Methods to Protect Your Health
Although the exact reasons why sitting increases the risk of mortality are not yet clear, the recommendation to take a break from sitting every 30 minutes does offer an actionable step to protect your health. There are several other ways you can limit your sitting, including:
Sit & Standing Desks
There are a number of different desks designed to be used from a standing position, including stationary standing desks and sit to stand desks � both manually operated and motorized. Standing desks allow you to work exactly as you would at a sitting desk, only while standing. They take some getting used to, but most people who try them out find that they are an easy way to minimize time spent sitting.
When you purchase a standing or sit to stand desk, it may take some time to build up your stamina to use the desk for extended periods of time. Try standing for short periods, then sitting, then standing again to avoid excessive fatigue.
Apps
A number of apps are available to help you track your activity and make gradual lifestyle adjustments to increase your activity levels. Apple�s Health app includes an Activity monitor and coach that collects data from your iPhone, Apple Watch and third-party apps to let you know how much you are moving and to remind you to move more. You can set reminders on your app to tell you to move � such as every 30 minutes � as a way to ensure you avoid sitting for prolonged periods of time.
Timers
The simplest way to avoid sitting for more than 30 minutes is to set a timer on your phone or use a separate timer, to go off after 30 minutes of sitting. Once the timer goes off, engage in brisk walking or some other activity to get your heart rate up for five minutes. Then you can go back to sitting � after you set your timer again.
Helping You Stay as Healthy as Possible
Our chiropractic team is dedicated to helping you enjoy a long and healthy life. Please contact us to schedule an appointment for a comprehensive exam and targeted health advice from an experienced chiropractor.
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