Kathryn Meeks PT DPT CAE Web Site: Optimizingmotion.com Email: meeks.kathryn@gmail.com Phone: 408-690-3462

TEXT NECK Why does my neck hurt using my smartphone?

If you have neck or shoulder discomfort while using your

mobile devices or smart phone, you are not the only one. The forward head posture that is assumed while using our mobile

devices or smartphones is not the natural position that our neck was designed to be in. The natural position for our

neck is for our head to be held over our shoulders. This natural or neutral posture allows the joints in the spine to be

in good alignment and reduces the work of our neck muscles and shoulder muscles while holding up our head. Our head

weighs between 10-15 pounds and when we hold a forward head posture or look down for long periods of time we are

asking our muscles to work much harder then they should, which overtime can lead to neck pain and pain in the muscles

on the top of our shoulders.

Try a few of the following suggestions: • Hold your phone close to your body and at

approximately eye level. To do this keep your elbows close your body, bend them so your phone is now eye level.

• If sitting on a couch or chair, provide

yourself with good back support (a pillow will work), then place pillows on your lap to support your arms and raise your phone closer to eye level. This also works well when using your iPad or laptop as well.

• Be mindful of holding your head over your shoulders and frequently perform chin tucks. A chin tuck is a simple stretch that can counteract poor posture. With your head level, simple pull your chin back (like you would be making a double chin), hold a few seconds, and repeat 5-10 times or more as needed.

• If your phone or device has a dictation program, use it!!

• Call or use voice messaging instead of leaving lengthy text messages

Chin Tuck Stretch

Poor Posture Better Posture

KATHRYN MEEKS PT DPT CAE optimizingmotion.com meeks.kathryn@gmail.com 408-690-3462

Text messaging is dramatically increasing worldwide. Mobile devices are everyday tools for many people of all ages. In 2009, the share of mobile phones in the entire phone market was 13.8% and expected to rise to 24% by 2014 [2]. Between December 2006 and June 2008, the number of text messages increased over 400%, to 75 billion text messages per month [1]. In 2013, 1.56 trillion texts were sent in America, triple that of 2007 [3]

The high volume of this activity is raising concern about the potential of musculoskeletal injuries. Although there are not an abundant number of research studies available that have looked at the relationship between physical exposure and smartphones, we are beginning to see a few. A number of case studies have identified a correlation between arthritis and tendinitis of the thumb to a high volume of text messaging. As well, as study competed at San Francisco State University, reported 83% of subjects reported some hand and neck pain during texting. There is a rise in the number of people complaining of discomfort and more attention is being concentrated on the relationship between the use of mobile phones and discomfort. (2), Not only are we seeing case studies correlating discomfort with use of mobile devices, there is a great paper written by a Giueppe Colicchia, a PhD in physics education, who developed a simplified model of the cervical spine and head that shows the forces and torques involved with prolonged flexion (looking down) and forward head posture. A forward head posture increases the compressive load by many times compared to holding your head in it neutral posture (ears over shoulders). Of big concern, is the effect that this posture will have on our children and adolescents during growth, leading possibly to developmental and progression of spinal deformities and discomfort [4] [1] Gold, J.E & Driban, J.B & Thomas, N & Chakravarty, T & Channell, V et al. (2012-03-01). Postures, typing strategies, and gender differences in mobile device usage: An

observational study.(Author abstract)(Report). In Applied Ergonomics. 43 (2), 408(5). [2] Kim, G.Y, Ahn, C.A, Jeon, H.J, Lee, C.R, (2012). Effects of the use of Smartphones on

Pain and Muscle Fatigue in the Upper Extremity. J Phys.Ther.Sci 24:1255-1258. [3] Texting stats: https://www.youtube.com/watch?v=REKfqQGiolU}.

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Text Neck

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