Posture in the Digital Age: The Rise of ‘Text Neck’

Technology has significantly made our lives easy. Almost everything is now in our hands and just a tap away. Along with bringing convenience in our lives, these technologies have its drawbacks. With the entire world at our grasp and at the tips of our fingers, physical movements have greatly been reduced. One such downside is the rise of a new condition known as “text neck”. Text neck or “tech neck” is becoming increasingly common. This term refers to the hunched forward-leaning posture a person makes while using a gadget. This hunched posture is a result of spending hours in front of our screens. It gradually affects the natural alignment of our spine, leading to various neck-related problems. Sitting in this posture for prolonged hours affects the posture of the spine and the neck.

What is a text neck?

Physical anatomy suggests that humans should have a straight and upright posture. They should maintain this posture while sitting, walking or doing any activity. Studies show that many adults and even children have developed this hunched posture as a result of constant exposure to mobile screens or studying, reading this position. Over time, this added pressure may result in many spine related problems such as stiffness, pain, inflammation, and in worse situations, like herniated discs or misalignment.

The science behind “text neck” lies in the weight of the human head. A human head usually weighs between 4.5 to 5.5 kilograms. When we tilt our head forward at a 45-degree angle while looking down at a phone or reading a book, the weight of the head that the spine must now support increases to almost 20 kilograms. This additional stress puts added pressure on the spine and the neck, leading to discomfort.

Text neck is not a medical condition but rather a result of modern lifestyle choices. It commonly affects individuals that have low levels of physical activity. It affects particularly those who spend long hours in front of computers, laptops, or mobile screens. Among students, it can develop from studying in a poor posture for prolonged time. This issue has seen a sharp rise ever since the introduction of the hybrid working systems during the pandemic. While working from home offers flexibility, sitting with a laptop in bed or spending long hours in front of a screen often leads to this poor hunched posture and thus the development of text neck.

What is alarming is that even children as young as five are showing signs of text neck due to excessive mobile use. Many parents hand over devices to toddlers to keep them entertained or quiet, therefore encouraging screen time for hours. Today, you can see many young children with forward leaning hunched posture. The increased use of digital devices in schools has also contributed to students developing slouched postures. Many young adults now complain of having back problems at such a prime age.

Often, excessive screen use is linked to a lack of hobbies, passions, or personal goals. Without an aim in life, many people turn to their devices for stimulation and to pass their time, making them more vulnerable to the harmful effects of text neck. This digitalization in our life is affecting our daily routine and health.

Symptoms:

The most common symptoms that accompany Text neck are:

• Stiffness and pain in the neck
• Shoulder and muscle tightness
• Sharp pinching pain in the shoulder and muscles
• Headaches and migraines
• Jaw pain
• Pain down the arm and forearm

In some cases, people suffering from neck posture have complained of ear-related issues. This is because when the head leans forward, the position of the tragus in the external part of the ear shifts. The distance between the tragus and the shoulders’ coronal level deviates from the normal. The angle between the tragus and seventh cervical vertebra (C7) in the neck should be 90 degrees in a neutral head position. Any angles that deviate from this standard will cause hunched posture. This angle is called the “craniovertebral angle” and it is the most reliable method to assess the Text Neck posture.

Text neck syndrome can also lead to multiple problems affecting the spine. This posture places significant strain on the cervical spine. Research shows that maintaining this forward-leaning posture can alter the length and strength of the spinal muscles. Additionally, it disrupts the body’s Center of Gravity as the head and the spine are no longer aligned properly. As a result, extra pressure is exerted on the shoulder muscles, joints, and lower back, contributing to discomfort and potential long-term spine issues.

Exercises to Follow:

A few exercises have proven to help with the sore muscles of shoulder and neck which arises as a result of text neck posture. To relieve the pain, try a few of these exercises that help reduce the strain on your muscles and spine:

• Neck stretch
• Shoulder blaze squeeze
• Simple pec twist
• Isometric stretch
• Hot and cold compressions

How can we fix Text Neck Syndrome?

The good news is that text neck posture is treatable. The recovery process may take time and demands significant lifestyle changes. Here are some effective ways to help fix it:

• Limit your screen time
• Use a stand or platform to position your laptop or screens at eye level to reduce strain on your spine
• Avoid hunching over your devices
• Dedicate some time each day to meditation and stretching exercises
• Include regular gym workouts
• Engage in physical exercise
• Attend retreats designed to help you detox from screens
• Set a daily schedule to manage your screen time
• Develop hobbies that keep you active and engaged
• Practice yoga or join Zumba classes

In severe cases, if the pain persists and becomes unbearable, it’s important to consult a physiotherapist. Regular check-ups and conducting tests are essential. Your doctor will determine whether to manage your condition with exercise and therapy or is surgical intervention necessary.