Chiropractic and Tech Neck
Tech neck is the term used to describe the damage sustained by looking down at your cell phone, tablet, or another electronic device too frequently or for too long. This is becoming a growing concern in society today.
Common Symptoms of Tech Neck
The most frequent symptoms associated with this repetitive postural strain include:
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Neck and upper back pain
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Muscle spasm and shoulder tightness
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Decreased lung capacity and early-onset arthritis
The Bowling Ball Analogy
The average head weighs between 4.5–5kg – that’s about 8% of our overall body mass. This may seem like a lot of weight to carry, but our spine is designed to support the weight of our head in a neutral position. Essentially, our neck has the task of holding a “bowling ball” up for the best part of the day.
It is difficult for us to think of our head as a bowling ball, but imagine holding one in your hands close to your body. As you move it further away, it becomes heavier, your arms start to fatigue, and your body starts to shift to compensate for the added strain.
The Physics of Forward Tilt: Research shows that for every 2.5cm your head moves forward, it increases the load on your spine by an additional 4.5kg.
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At 15 degrees: The head weighs approximately 12kg.
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At 30 degrees: The head weighs approximately 18kg.
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At 60 degrees: The pressure reaches a staggering 27kg.
While our body has the ability to adapt to these changes, our spine is not designed to withstand this pressure over an extended period.
Impact on Long-Term Spinal Health
Studies estimate that the average person looks at a smartphone 221 times a day for a total of about three hours and 15 minutes. As chiropractors, this is a worrying statistic because, in one year, the average person will spend almost 1,200 hours staring down at a screen.
This repetitive strain can become responsible for decades of chronic neck pain. A study in the edition of Applied Ergonomics confirms a direct relationship between mobile device use and musculoskeletal neck pain.
A Growing Concern for Developing Spines
This is becoming more common, but it is not normal. There is a special concern regarding the potential health implications for the younger generation whose spines are still developing. Children as young as two years old are sitting slumped over phones and tablets daily. The effects this may have on their bodies often don’t become apparent until later in life, with chiropractic offices worldwide reporting an increase in young children presenting with neck pain, back pain, and headaches.
How Can We Prevent Tech Neck?
Here are our top tips on how to reduce your susceptibility:
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Take A Break: Put down the device and let your arms and neck muscles rest.
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Set Time Limits: Try not to remain in the same position for longer than 30 minutes.
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Aim Higher: Reduce neck strain by bringing your phone or tablet closer to eye level.
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Stretch It Out: Getting your body moving is key – take a short walk between shifting positions.
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Support Your System: Having your spine and nervous system checked by a vitalistic chiropractor can help to prevent injuries, reduce pain, and increase overall health and well-being.
Pain is a warning sign. It is your body’s way of telling you that something isn’t right. Don’t ignore the early warning signs; listen to what your body is telling you before it becomes a chronic issue.
References
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Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International, 25, 277-279.
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Guan, X., et al. (2016). Relationship between mobile phone use and neck pain in university students: A systematic review. Applied Ergonomics. Link to Study
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Toh, S. H., et al. (2017). The associations of mobile touch screen device use with musculoskeletal symptoms and exposures: A systematic review. PloS One.
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Haavik, H., & Murphy, B. (2012). The role of spinal manipulation in modulating sensorimotor integration. Journal of Electromyography and Kinesiology.
