Apparently, we check our mobile phones on average 150 times per day, that’s 54,750 times a year! No wonder more and more people are suffering from Text Neck! Pain in the neck, headaches, memory loss, poor sleep are just a few of the most common symptoms caused by adopting a posture that in turn can remove the neck’s natural curvature. Dr Kenneth Hansraj says that although our heads weigh between 10lb and 12lb, as we angle them down to look at our phones, the effective weight on our necks increases – at a 15-degree angle it is about 27lb rising to 60lb at 60 degrees.

Ireland is amongst the top 10 countries worldwide for mobile web access. We also lead in terms of the volume of mobile searches - as of July 2015 Ireland has had more searches performed on mobile devices than desktop computers. So, how aware are we on the dangers of text neck? What if, like me, you use your mobile phone for work? What can you do to prevent text neck? Fortunately, there are some things you can do help to alleviate the problem.

• 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.
• Watch your posture. Good posture is defined as ears aligned with the shoulders and the “angel wings,” or the shoulder blades, retracted. In proper alignment, spinal stress is diminished. It is the most efficient position for the spine.
• Adjust your position regularly when using your mobile phone. Try not to sustain one position anymore than 15-mins.
• Use voice reconnection and make phone calls instead.
• When looking at your phone, keep your chin in the middle, don’t stick it out.
• Try holding your phone more in front of your face, this can be tricky, so use the arm of the chair to rest or if that’s not possible tuck your elbows into your tummy.
• Seek out a professional massage therapist should your symptoms become too painful to manage with correct posture and stretching.
•  Lift your chest and work on thoracic mobility.
•  Pay attention to the crown of your head when using your phone.
• Do some gentle neck rotations. These can be done first thing in the morning or last thing at night. Ensure your head is supported conformability. You can use a rolled up towel between the shoulder bases with pillow support for your head.

References:

Denise Browne: http://www.mccannblue.ie/news/nomophobia-cupcakes-and-rich-cards-0Lz
KENNETH K. HANSRAJ, MD:  https://cbsminnesota.files.wordpress.com/2014/11/spine-study.pdf

James Crow: http://www.irishexaminer.com/lifestyle/healthandlife/yourhealth/leaning-...