OMG you’re texting your way to back pain. We are all guilty of this! Humans were designed to stand upright. And yet in this modern world, too many of us spend our days with our heads slumped over for a simple reason: we’re staring at the tiny screen of a smartphone.
I’ve become a texting addict. Many of us spend up to 4 hours each day with our neck bent at this unnatural angle while sending emails and texts, that’s 1400 hours per year. The success of social media has led to an epidemic. Just think about how many text and emails you send a day – work, family, friends, sporting groups, book club, the list goes on and on.
An average adult head weighs 5kg when it’s in the upright or neutral position. However, because of gravitational pull the cranium becomes heavier the more you bend your neck. Several times heavier, according to research from Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine.
His study found that bending your head at a 60 degree angle to get a better look at your selfie is putting 27 kgs worth of pressure on your cervical spine, the portion of the spine above the shoulders. That’s more than the weight of the average 7 year old.
“The weight seen by the spine dramatically increases when flexing the head forward at varying degrees. Loss of the natural curve of the cervical spine leads to incrementally increased stresses about the cervical spine. These stresses may lead to early wear, tear, degeneration and possibly surgeries.”
But it’s not just the big slump that could eventually cause you to look like Lurch. Tilting your head a mere 15 degrees puts 12kgs of pressure on your spine; a 30 degree neck tilt could equal 18kgs of pressure; a 45 degree tilt adds the force of 22kgs.
It’s no secret that correct posture is better for your back. According to the researchers, “good posture is defined as ears aligned with the shoulders and the ‘angel wings,’ or the shoulder blades, retracted. In proper alignment, spinal stress diminished,” they write in their paper. “It is the most efficient position for the spine.”
Standing tall doesn’t just make you look better, it optimizes your health, too. Other studies have found good posture elevates testosterone and serotonin in the body, and also reduces levels of the stress hormone cortisol. Good posture has even been linked to personality traits such as tolerance for risk-taking.
People who have poorer posture often have poorer physical and emotional health. The researchers define bad posture as “the head in a tilted forward position and the shoulders dropping forward in a rounded position.”
Bad posture has been linked to a host of medical problems, including headaches and other neurological problems, depression, constipation, and heart disease. At a minimum, constant slouching is likely to cause a lot of chronic pain.
This is why Hansraj says it’s important to be mindful of your smartphone posture.
“While it is nearly impossible to avoid the technologies that cause these issues, individuals should make an effort to look at their phones with a neutral spine and to avoid spending hours each day hunched over,” the authors write in their study
Are you up for the challenge this week? Can you stand upright when you text and hold your smartphone at eye level? Please let me know how you go with the challenge! I’m happy to share your comments (if you agree) so we can all learn from each other’s experiences.
Good luck and remember to roll your shoulders regularly keeping them loose and mobile.