How long do you believe you stare at your phone each day?
Data indicates that it usually lasts 3 hours.
That equates to almost 76,500 hours in a lifetime.
We have calculated. That amounts to about 9 years of your life spent slouching over and staring at a hand-sized screen.
Let’s put this in context before you toss yours out the window.
First of all, not everyone uses their phone equally frequently. When it comes to mobile phones, different age groups respond differently. Australian studies reveal that Gen Y office workers average about 10 hours per day staring at screens, compared to older generations who spend much less time doing so. Okay, but how does any of this relate to neck pain?
An Increase In “Text Neck”
Young people are particularly at risk for neck pain from staring at phone screens, but older generations with pre-existing neck pain disorders are also in this risk group.
The spine and upper back are known to be affected by awkward or “poor” postures, which can lead to debilitating neck discomfort and other unpleasant symptoms, necessitating periodic visits to the physiotherapist.
But when we use technology more frequently and the impacts become more obvious, we are only beginning to understand the entire scope of this problem.
What is certain is as follows:
The average human head weighs 5 kg.
The gravitational force acting on the neck increases as we lean our heads forward and glance down at our screens. The pressure doubles for every 15 degrees of tilt. If your neck is bent at a 60-degree angle while you are looking at your phone on your lap, 27 kg of strain is being applied to it.
Using your phone excessively? Keep an eye out for these signs
The data seems to be pointing to a worrying trend as more studies are conducted. Today, 30% of neck pain sufferers will experience chronic symptoms. Younger generations, in particular, face a significant problem in preventing the worst symptoms due to the lengthening amount of time spent staring at phone screens.
What to watch out for is listed below:
Neck and upper back pain or stiffness
Headaches
diminished mobility
poor stance (forward head and rounded shoulders)
How to Keep an Eye on Your Phone Use
If you are unsure of the facts, it might be difficult to know where to begin. One effective method to start altering behavior is to keep track of phone use. How to get going is as follows:
Activate Screen Time on your iPhone, iPad, or iPod if you are an Apple client. This clever device maintains tabs on how you use your phone, collects information on the apps you use the most, and records how much time you spend online.
There are many programs that enable you to monitor and even restrict screen time, either remotely or interactively, if you’re a parent concerned about your child’s screen time.
The addiction to the platforms on our phones, rather than the phone itself, is frequently what keeps us hunkered over for hours every day. On your own device, deleting a few apps can cut down on the time spent monitoring messages and updates.
Restricting screen time will help you use less of it each day. Although maintaining them can be challenging, the benefits are evident.
How to avoid “Text Neck”
While symptom management is essential, effective prevention is always preferable. There are various ways to avoid a painful neck from staring at phone screens.
Here are a few to get you going:
Consider how you hold your phone and the angle at which your head rests when you text someone, for instance. To make your phone more at eye level, try holding it higher. Although it may seem unusual at first, doing this significantly lessens the strain on your neck and upper back.
Don’t constantly be on your phone! Lock it away, put it in flight mode or silent mode—do whatever it takes to step away for a while. Plan phone-free activities, such as sports, trips to the beach, and hiking. Your neck will be grateful.
Keep moving, work out frequently, and posture yourself correctly. It’s likely that you’re using your phone on your lap or pulling it out of your pocket if you’re using it while seated.