Are you developing a 'text-neck'?
- Shaan Gresser
- Apr 27, 2015
- 2 min read
Due to our heavy use of mobile devices and long hours in front of a computer we are beginning to observe head and neck postural patterns usually found in people of 50+ years now occuring in much younger bodies!
I often use the bowling ball analogy with my clients - imagine the strain of holding a bowling ball further and further away from your chest - this is pretty much what we're doing with our head and neck when we look down at our mobile devices. A recent and fantastic study (Hansraj, 2014) suggests that it’s more like adding the strain of 4 bowling balls on your neck every time you check your phone! By the time your neck is in 60 degrees of flexion - which is typical when looking down at your mobile - approximately 27kg of force is placed on your neck! Ouch that's a lot of strain! And over time this habit will shape your entire posture by binding and gluing the fascial networks of your body into an immobile and painful state.
“While it is nearly impossible to avoid the technologies that cause these issues, individuals should make an effort to look at their phones with a neutral spine and to avoid spending hours each day hunched over.” These “stresses may lead to early wear, tear, degeneration, and possibly surgeries.” (Hansraj, 2014).
It seems we have introduced a nasty habit into our modern lives, which is going to be a real pain in the neck in years to come! Seriously, as a manual therapist I am concerned, especially given the early establishment of poor postural habits in children due to the increase in mobile device usage.
So how do we break the habit? With any habit we wish to introduce or change in our lives, awareness is the key. By reading this blog post you now have an intellectual awareness of the problem. Now you need to develop an everyday awareness of your physical self – if you’re not use to doing this try taking little snapshots of yourself throughout the day. For example, as you’re reading this now how is your posture? Try not to change it just yet. Just observe. Observe how you are sitting or standing and how it feels. Perhaps you noticed some strain in the back of your neck or shoulder or lower back? With only minor adjustments to our body we can greatly improve our posture and bring a new and healthy habit into our lives. My motto is ‘Up and Open’ – bring yourself up and out into the world. You will not only notice perhaps more ease in your body, you’ll bring your head into a better position, open your chest, breathe easier and limit potential long-term postural dysfunction.
I am always trying to improve as a therapist and I think one of the most important qualities of a great therapist is whether they inspire and facilitate positive change in people. So I want to encourage the Up & Open attitude and cultivate a deeper awareness and ease into your life!
Hansraj, K (2014) Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surgical Technology International XXV ISSN:1090-3941
(Figure reproduced from the original publication)
Comments