We rely on technology more than any generation in the past, and while devices like iPhones and tablets can help us get more work done or keep us entertained, there are also some physical and mental side effects that come with regular electronic device use. One such physical issue that shoulder and spine surgeons are dealing with much more frequently is known as “text neck” or “tech neck.”
Text neck is a catch all term for symptoms that develop in the neck and shoulder region as a result of regular electronic device use. If you spend a fair amount of your day hunched in front of a computer screen or texting and scrolling with your phone in your lap, you’re at risk for text neck. Below, we take a closer look at what’s going on in your body when technology is pushing your spine out of alignment, and we discuss the impact this can have for your current and future shoulder health.
Text Neck And Your Shoulders
The average American spends more time on their phone than they probably should. Statistics suggest that people spend an average of three hours and 15 minutes a day on their cell phone, and we check our phones an average of 58 times a day. Oftentimes our phones are in our laps or down and in front of us when we’re using them, and in order to see the screen properly, we typically extend our heads forward. This motion shifts the spine out of alignment. Although your head may not seem all heavy, the average human head weighs about 10-12 pounds, and your neck and shoulders have to handle this stress when you shift out of a healthy alignment.
In small doses, you probably won’t be all that affected by text neck and poor posture, but repeatedly having poor posture can take a toll on your shoulders in the long run. Some of the most common shoulder-related issues that we see in our office that are caused or exacerbated by chronic electronic device use include:
- Muscle Weakness – The muscles that help to support and stabilize your shoulders can weaken as a result of constantly being forced to help handle the stress generated by your improperly positioned head.
- Nerve Damage – A number of key nerves pass through the cervical spine and shoulder area, and if structures are inflamed as a result of chronic stress from poor posture, these nerves can become irritated or damaged. Nerve problems in the shoulder region can lead to pain, shooting discomfort, numbness or a tingling sensation, all of which can cause problems for daily activities.
- Stiffness, Soreness and Pain – Prolonged stress as a result of poor posture can also beckon a host of annoying symptoms, like shoulder stiffness, soreness and pain. All this additional stress on muscles, tendons and ligaments in the shoulder region can speed up natural degeneration and cause uncomfortable symptoms to develop.
- Instability – Similarly, when the soft tissues that hold the shoulder in place begin to weaken, they will not be able to stabilize the shoulder joint as easily. Posture-related shoulder instability can increase your risk of a more severe injury, like a rotator cuff tear or a shoulder dislocation.
Fortunately, text neck is something that can be prevented and treated with a little foresight. For starters, consider limiting electronic device use for yourself and for any children in your house. We’re not saying you need to banish all cell phones and tablets, but strive for shorter sessions on your devices. Additionally, be cognizant of your spinal positioning whenever you’re using a phone, tablet or laptop. Try to have the device more out in front of you as opposed to being in your lap so that you can view your screen with your head still positioned directly over your shoulders.
Conduct regular posture checks, and if you find yourself shifting out of a healthy alignment, make the necessary adjustments. Finally, many people will benefit from pursuing some strength training or physical therapy exercises that target the shoulders and neck region so that the muscles in the area can better handle the stress you put on them. We’d be more than happy to help set you up with a simple stretching/exercising routine that can target the right muscles in your neck and shoulders.
Technology can be great, but it can also be harmful to your shoulder health if you’re not careful. If you have begun to develop shoulder pain and believe it may be tied to electronic device use, consider syncing up with Dr. Holloway so that you can treat the issue in its infancy. For more information, give his office a call today at (865) 410-7887.
