Is your smartphone causing your neck to become smart?
With the increasing use of smartphones, there has been a corresponding increase in users experiencing neck and upper back pain, headaches, and upper extremity discomfort. This article will explain why cell phone use can be detrimental to your health. It will also provide information to counteract the detrimental effects on musculoskeletal health.
An interesting research study published in Physiotherapy Theory and Practice, June 2017, noted that researchers investigated changes in posture and muscle activation among 18 participants as they interacted with their electronic device. Results revealed that smartphone use induced a more flexed posture in the neck and trunk compared to desktop computer use. The researchers also found that participants began to experience neck and back pain if they used their smartphone for more than 15 minutes. The findings suggest that health care providers should consider the influences of smartphone use on posture and muscle activity in the assessment, intervention, and prevention of conditions of the neck and trunk.
The human head has been observed to weigh as much as a bowling ball, which ranges from 10 to 14 pounds. If the head is directly above the upper body, its weight is well tolerated and causes discomfort in the neck and upper back. However, if the head is flexed forward for long periods of time, the muscles in the back of the neck and upper back contract and put stress on the joints of the spine. Over time this causes irritation in the structures. This can lead to neck and upper back pain, tension headaches, and upper extremity pain that radiates from nerves in the neck and upper back.
According to the research study noted above, there is less forward head posture/flexed neck and trunk when using a desktop computer compared to using a cell phone. Therefore, if a person has access to a desktop computer, it would be wise to use it instead of using a smartphone.
If one has to use a cell phone for an extended period of time, it is advisable to use the 20-20-20 rule. This simply means that after 20 minutes of smartphone use, a person should stand upright for 20 seconds and look 20 feet away. This will break the cycle of prolonged poor posture. Of course, straightening up more often for longer periods of time would be even better.
If a person has ongoing neck pain, upper back discomfort, pain radiating to the upper extremities, and/or tension headaches, the condition may have reached the point where professional care is required . In this case, a wise decision would be to consult a chiropractic doctor. Chiropractors are specialists who are trained to diagnose what is causing serious musculoskeletal problems and have the ability to provide safe and effective treatment that does not involve surgery or harmful pain relievers such as opioids.
It’s best to take proactive steps when using cell phones to avoid musculoskeletal discomfort. However, if accumulated stress has caused significant acute or chronic discomfort, it is best to seek professional chiropractic help.