Avoid the Smartphone Slouch and Text Neck

Shanda McNew - PRO PT

You probably haven’t given much thought to how your neck and posture are faring in the smartphone era. It’s second nature to pull out our phones when we’re standing in line, sitting in a waiting room, or scrolling social media at the end of the day. But while smartphone conveniences are great, our bodies are beginning to retaliate.

A recent study looked at head and neck posture while using a smartphone and its impact on the cervical spine. With each degree that our heads bend forward to look at a screen below eye level, spinal strain dramatically increases. When an adult head weighing 10+ pounds tilts forward to 30 degrees, the weight carried by the spine climbs to a staggering 40 pounds. The average person spends 4 hours or more each day with their heads bent over a laptop, smartphone or tablet, adding 1400 hours of 30 pounds of excessive spinal strain. As a result, the number of people dealing with headaches, achy necks and shoulders, and upper back pain has skyrocketed. Over time, this poor positioning can lead to spinal degeneration, pinched nerves, or “hunchback” posture.

Physical therapists are well-versed in treating this modern-day phenomenon, widely known as “text neck” or “smartphone slump.” Your PT will prescribe a program that includes strategies to unload the spine, improve posture, and prevent long-term damage so we can use our devices without harming our spines.

Exercise is an important part of taking care of our spines as we age, but what we do when we’re not in motion matters too. Next time you pick up your smartphone or curl up with your tablet, do a quick check of your head and neck posture. Your body and future self will thank you.