Checking your phone frequently can be a real …pain in the neck.

On an average individual between the age of 18-45 will send over a 100 messages per day; add in the time spent watching videos, editing pictures, tapping out emails or even just scrolling through social media and it comes to an average of 3 hours and 15 minutes spent on our phones daily, with many individuals well over this limit.

Ever had a feeling of stiffness in your upper back and shoulders, or a sore neck that just won’t go away? That could be something called text neck, a condition caused by excessive stress placed on the neck due a forward bent head. Chances are, you’re in this posture even as you read this article.
Although it is called text neck, it is somewhat of a misnomer- even the man who first defined it, Dr. Dean Fishman says that it is also a ‘gaming problem, an emailing problem’ In essence, it is a modern disease caused by the conveniences we enjoy today.

When you bend over your phone, or even just tilt your chin down, the muscles of your neck work overtime to balance the weight of your head. The average human head weighs about 5-6 kg, but this posture can cause your muscles to have to act against almost 30kg when your head is bent 60 degrees – causing them to become tired.

This can lead to other issues like-

1. Bulging spinal discs

2. Arthritis of the spinal joints

3. Compressed nerves

4. Muscle strain

5. Headaches

Want to avoid text neck? Prevention is key.

1. Keep your smartphone (and all other devices ) at eye level as far as possible. Avoid hunching and bending.

2. Take frequent breaks- set timers every 20-30 minutes to remind yourself to get up, move around and do a few easy stretches.

3. Maintain a strong core (abdominal and back muscles) to ensure adequate support for your neck and upper body.

4. Make sure you sit with your back and arms well supported if working with computers for a longer time to avoid unnecessary strain to the upper back and shoulders.

How do you know if your posture is correct?

Check that your head is placed over your shoulders- the opening of your ear the canal should line up with the tip of your shoulder, and your upper back should not be excessively curved. Develop a habit of correcting yourself consciously every ten minutes or so as you work, or have a trusted colleague keep an eye on you.

Visit a health professional for neck pain that is persistent or accompanied by numbness or tingling in your extremities.

Dr. Ajay Kothari

Dr. Ajay Kothari is amongst the best doctors in Shivaji Nagar, Pune who is specialized in Orthopedic Surgery and Spine Surgery. Dr. Ajay Kothari practices at Dr. Ajay Kothari Clinic in Shivaji Nagar, Pune. A highly trained & specialist doctor who has completed MNAMS and DNB.ORTHO, Dr. Ajay Kothari has over 11 years of experience as a practicing doctor in Orthopedic Surgery and Spine Surgery. Dr. Ajay Kothari is a renowned doctor in Shivaji Nagar, Pune who also believes in providing high quality information to patients about their health condition & its management. Being amongst the best Orthopedician, Orthopedist and Spine Surgeon, Dr. Ajay Kothari constantly strives to provide the latest & the best medical services in the field of Orthopedic Surgery and Spine Surgery. If you are suffering from signs, symptoms, ailments, diseases or conditions which requires consultation or an expert opinion from a top doctor in Orthopedic Surgery and Spine Surgery, get in touch with Dr. Ajay Kothari for a transparent, dependable & patient-centric care. Explore this official website of Dr. Ajay Kothari Clinic to know more about the doctor, facilities & services or to get credible health information, ask health questions, consult online or book instant appointment with Dr. Ajay Kothari.