Text neck syndrome: the 21st-century ailment that everyone who uses a mobile phone should know about

We are spending more and more time glued to screens ; our mobile phones have become an extension of our hands, and this has consequences. In Spain, 28.5% of the population considers themselves addicted to their mobile phones , according to data published in the 5th Edition of the Study on Mobile Phone Addiction.

Being so focused on our phones makes us neglect what's happening around us, pay less attention to our surroundings , and increases the risk of accidents, especially if we're walking while using them. Furthermore, our bodies are also affected by the postures we adopt while using them.

Text neck syndrome: what is it

We are aware of how important it is to maintain good posture during the hours we spend in front of the computer or working; if we don't, our bodies send us warnings with aches and pains. However, we don't always realize that the postures we adopt when using our phones aren't the best for our spine either , and we're spending more and more time looking at them.

While we raise our heads to look at a computer screen , we lower them to look at our phones, which puts additional pressure on the neck and spine, potentially causing pain in the neck, head, and shoulders . This can also lead to spinal injuries that worsen over time, resulting in disc bulges or herniations , although it most commonly manifests as headaches and discomfort, as well as stiffness in the shoulders and neck.

In some cases, it can cause breathing problems due to chronic neck pain, as well as neck deformities from spending too much time in this improper posture. This condition, known as "text neck syndrome ," occurs as a result of tilting the neck for several hours a day to look at our phones. The more the head is tilted, the greater the strain on the muscles in the cervical region.

How to prevent neck pain

Once the damage is done, it's quite common to need to see professionals for treatment, which usually includes postural re-education exercises and techniques to improve spinal mobility. Strengthening the affected muscles is also often necessary. That's why prevention is always best, to avoid future pain and problems.

One of the most common pieces of advice, both for preventing this ailment and for our relationship with smartphones in general, is to reduce screen time . If you must use your phone, it's better to raise it to eye level than to lower your head, because good posture is key, and remembering the damage that maintaining poor posture for many hours can cause is the first step to avoiding it. That's why using a computer instead of a mobile phone is also often recommended whenever possible .

In addition, frequent breaks are recommended, as well as stretching exercises that promote flexibility and prevent neck injuries . Physical activity is vitally important; for example, workouts like yoga or Pilates help improve posture and strengthen the muscles that support it.

References

Centeno-Leguía, D., & Cubas, WS (2019b). Text-neck syndrome: a new pandemic in the smartphone era. Revista Médica Herediana , 30 (3), 207-208. https://doi.org/10.20453/rmh.v30i3.3593