How your phone habits are affecting your spine (and how to fix it)

How your phone habits are affecting your spine, and how to fix it

Take a look around almost anywhere. People are looking down at their phones.You may be doing it right now.Phones have become part of daily life. We use them for work, email, social media, directions, and entertainment. The problem is not the phone itself. The problem is the position your body stays in while you use it. Over time, that position can put extra stress on your neck and upper back. What happens when you look down? Your head weighs about 10 to 12 pounds when it is sitting upright over your shoulders. As your head moves forward and down, the demand on the muscles and joints of your neck increases. Think about how you hold your phone. Your shoulders may round forward. Your chin drops toward your chest. Your upper back starts to bend. Now think about how long you stay there.A few minutes may not bother you. Spending hours each day in that position can lead to neck stiffness, upper back pain, and muscle fatigue. Some people may also develop headaches related to neck tension.Your body likes movementThere is no single "perfect posture" that you need to hold all day. Your body is designed to move.Problems can develop when you stay in one position for too long. This includes sitting at a desk, driving, watching television, or looking at your phone.

Changing positions throughout the day can reduce the amount of time your neck spends bent forward.Bring the phone to you. One of the easiest changes is to raise your phone.Instead of dropping your head toward the screen, bring the screen closer to eye level. Keep your shoulders relaxed. Try to keep your ears closer to being over your shoulders.You do not have to sit like a statue. The goal is to reduce long periods with your head hanging forward. Take phone breaksPay attention to how much uninterrupted time you spend on your phone. Every 20 to 30 minutes, put the phone down and change positions. Stand up. Walk around for a minute. Gently move your neck and shoulders.You can also use your phone to help you. Set a timer that reminds you to move.Do not forget the rest of your day.

Phone posture is only part of the picture.If you spend eight hours at a computer and another two hours looking down at your phone, your neck gets very little variety. Look at your workstation. Keep your computer screen near eye level. Make sure your chair supports you. Get up throughout the day.Where chiropractic care may helpIf neck or upper back pain keeps returning, a chiropractor can evaluate how your spine and joints are moving. Treatment may include spinal manipulation, exercises, or advice about your daily activities. The goal is to find out what may be contributing to your symptoms and develop a plan based on your needs. Pain that is severe, follows an injury, travels into your arm, or comes with numbness or weakness should be evaluated promptly.

Dr. Acanfora's Takeaway
3 things you can do today:

1. Raise your phone closer to eye level instead of bending your neck toward it.
2. Take a movement break every 20 to 30 minutes during long periods of screen use.
3. Check your screen time tonight. If the number surprises you, start by cutting back 15 to 30 minutes tomorrow.You probably do not need to give up your phone.You may just need to change how you use it.