Dear reader, we want to alert you to a growing need to change and improve habits to prevent text neck syndrome, also known as Text Neck Syndrome, in its Anglo-Saxon expression. This condition, increasingly common, also affects children and may be due, above all, to the prolonged use of mobile devices.
It is estimated that around 6 billion of the approximately 8 billion people in the world spend several hours a day with their heads tilted forward due to the use of electronic devices, such as cell phones and tablets, which can lead to health consequences. physical, mental and social.
In this text, we will present clear and informative information to prevent and deal with this threat, without resorting to technical pretentiousness, but maintaining rigor and consideration.
What is text neck?
Text neck syndrome, technically known as Forward Head Posture, is a term used to describe an increasingly prevalent condition associated with the prolonged use of mobile devices. When we look at our phones, tablets or other electronic devices, we tilt our heads forward and down. Practically we all do it this way, if not, take an “x-ray” of the position of the neck and head, in society, ie, at home, on the subway, on the bus, at restaurant tables and even in gyms. This puts additional pressure on the cervical spine, weighing many kilos and for many hours:
- An adult’s head, on average, weighs 5kg in the neutral position, that is, aligned with the vertical;
- By tilting the head forward and downward, you can achieve an effect more than 5 times greater on the neck, that is, 27kg with a 60° tilt;
- Children and teenagers can spend 5 to 7 hours a day on cell phones and other devices;
- Over time, the cumulative effects can be dramatic, approximately 2500 hours in a year, that is, 25% of the available life time per year!
This posture, repeated and accumulated, can result in pain and discomfort in the neck, shoulders, upper limbs and other segments of the spine. It can even, in the long term, promote changes in normal and necessary physiological curves and pathological changes in different structures, such as bone, cartilage, intervertebral discs, ligaments and muscles.
We also need to accommodate other direct implications such as that of light on the quality of sleep, electromagnetic radiation and its assimilation, particularly in children, as it is, factually, greater and unpredictable, in this case, due to a lack of knowledge of its effects. As far as indirect implications are concerned, it would not be an exaggeration to highlight the effect of screen time on sedentary habits, as well as, on the other hand, the loss of opportunities to practice physical exercise, especially moderate and vigorous exercise, which, we know, have a preventive effect on certain musculoskeletal problems and many other benefits for physical, mental and social health.
By 2035, it is estimated that 51% of the world’s population will be overweight or obese. Obesity tends to rise, growing faster and especially among women. The economic impact of the new pandemic, ie, overweight and obesity, could reach 3% of global GDP.
Causes, symptoms and risk factors
Text neck is directly related to digital habits, which today are extended and frequent for various reasons and purposes. Whether for occupational reasons, exchanging messages, browsing social networks, games, service inquiries or online shopping. These activities exert an excessive load, mainly on the muscles and ligaments of the neck and, in general, on the upper back region. The most common symptoms include neck pain and stiffness; shoulder and back pain; frequent headaches; feeling of numbness/tingling in the arms; hunched posture.
Did you know that there are scales to measure how you use your cell phone? We invite the reader to research, without bending their head forward and downward, the scale called Smartphone Addiction Scale-Short Version (SAS-SV). We recommend that you make a printscreen, print and answer 10 simple questions and you will get a score between 10 and 60. If you get between 30 or more points, our advice is to reduce use and/or look for alternatives to consult what you want, which do not involve the above stance referred to. Rounding off, more than 30 points, it means that you will use your cell phone excessively and this is a risk factor. Why? Because the validated scale was applied to more than 1000 office workers and it was found that those who have a score above the aforementioned and rounded off 30 points, are 6 times more likely to have neck pain.
In addition to physical complaints/consequences, there was also an association with stress, anxiety and depression. There are also studies that evaluate the impact on social behavior, but the results do not appear to be positive. However, fortunately, text neck is a preventable and treatable condition, so we suggest some tips to prevent and deal with the syndrome:
- Postural awareness: stay aware of your posture while using electronic devices (and also applies when reading a book). Keep your phone at eye level to avoid constantly tilting your head down; When on a sofa, you can place one or two pillows on your lap, support your elbows and, as a result, you will significantly reduce the forward and downward tilt of your head.
- Regular breaks: Take frequent breaks while using devices. Influence the occupational health department to introduce preventative measures and exercise sessions, as active breaks can make all the difference to your well-being and health.
- Practice physical exercise: all things considered, physical exercise can change your life and/or contribute to maintaining the life you have, hoping that this is the case, free from musculoskeletal problems and other clinical conditions that can negatively and significantly impact your health and well-being.
- Ergonomics: when using computers, whether a classic PC or a laptop, make sure that the screen is at eye level and that the keyboard is in a comfortable position to avoid unnecessary strain.
- Consult a doctor or physiotherapist: if symptoms persist or intensify, seek a healthcare professional for assessment, referral and/or appropriate treatment.
Conclusion
Text neck is a real condition that can affect anyone who uses electronic devices extensively. By adopting a more conscious posture, practicing physical exercise and taking regular breaks, we can prevent and treat the syndrome, ensuring a healthier and more enjoyable digital experience. Always remember to look after your physical, mental and social well-being while enjoying the modern digital world. Here and, through this text, we want to offer you modernity and health. Next time you are doing tapping and swiping, on your cell phone, remember your health and these tips.
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