Text neck syndrome

I have a weakness: I love to read lying down on my bed or the couch, but I hate sitting at a table to read. Well, I have done well for myself, so was able to have an office with a sofa in it, so that I could take breaks from work at my desk, but I ended up with two disadvantages: a back aches and basic math skills. The reasons for both are that you can’t do good calculations laying down on your couch or in bed; you need a table or chair for more concentration; and these are also much better for your back than just lying down in bed or a sofa.

Another bad habit I picked up was text neck syndrome. When smartphones came out, I became addicted to texting constantly and browsing on my phone. It took a while of constant exercising, yoga, and working out before I could fix my posture. Even now, it’s not so great, but now that I’m more aware of it, I’m taking better care of myself and my health.

Text neck syndrome, also known as “tech neck,” is a term used to describe a group of symptoms caused by the prolonged use of electronic devices, particularly smartphones, tablets, and computers. It is characterized by neck pain, stiffness, headaches, and discomfort in the upper back and shoulders. The main cause of text neck syndrome is the repetitive and prolonged forward head posture that occurs when looking down at electronic devices for extended periods.

Causes of Text Neck Syndrome:

Poor posture: Holding the head in a forward position for an extended period puts strain on the neck muscles, ligaments, and spinal discs.

Prolonged device use: Spending long hours using electronic devices without taking breaks can contribute to the development of text neck.

Lack of ergonomics: Improper positioning of devices, such as holding them too low or too close to the face, can exacerbate the problem.

Weakened muscles: Weak neck and upper back muscles may be more prone to strain and fatigue.

The human race has always been forward-looking. Not even written text will make us spend the number of hours we look at our phones. Even the monks that spent their whole lifetimes transcribing text probably didn’t spend the number of hours we do look at our phones.

You need to learn to function as a way in which our bodies were built: forward-looking. Our eyes were made to look forward and not down at our feet or at something placed in our hands. We need to cultivate that and be more conscious of our posture because it has a long-term effect on our health.

With text neck syndrome, the spine must support a weight of 27 kg, or the weight of an 8-year-old child, at a 60-degree inclination!

Advertisement

Text-Neck Syndrome is the New Pandemic in the Smartphone Age.

Text-Neck syndrome manifests as neck pain (71.2%), headache (63.3%), irritability (54.5%), and anxiety (50.7%).

In It’s  severe forms, surgeries such as anterior discectomy for the neck and arthroplasty may be required.

Solutions for Text Neck Syndrome:

Practice good posture. Keep your head and neck aligned with your spine. Hold your devices at eye level to avoid bending your neck forward excessively.

Take regular breaks. Limit your time spent on electronic devices and take frequent breaks to stretch and relax your neck and upper back muscles.

Perform exercises: Strengthening and stretching exercises for the neck, shoulders, and upper back can help alleviate symptoms and prevent further strain. Consult a physical therapist or healthcare professional for specific exercises.

Use ergonomic accessories: Utilize ergonomic tools like laptop stands, adjustable desks, and ergonomic chairs to maintain proper posture while using electronic devices.

Adjust device settings: increase the font size, adjust the screen brightness, and use voice recognition or dictation features to reduce the need for prolonged device use.

Practice neck stretches: Perform regular neck stretches to relieve tension and improve flexibility. Examples include neck tilts, neck rotations, and shoulder rolls.

Seek professional help: If symptoms persist or worsen, consult a healthcare professional such as a physical therapist or chiropractor for further evaluation and treatment options.

Remember, prevention and awareness are key to managing text neck syndrome. By incorporating these solutions into your daily routine, you can help alleviate symptoms and promote a healthier posture while using electronic devices.

Text neck syndrome and SMS thumb may occur due to repetitive use of hand-held devices (HHDs), resulting in repetitive stress injuries, or an overuse syndrome while using mobile phones or other electronic devices for prolonged periods of time.

Advertisement

Remember these Tips to prevent text neck syndrome.

Hold your mobile device up to eye level.

Slightly tuck your chin up and roll your shoulder blades backward.

Take breaks from your mobile device every 15 minutes.

Set reminders to shift positions.

For kids, rest the device on a stand instead of in the hand.

OVIGHO RICHARD OKOJEVOH-CIEH.SMC.CEH.PMP.

Is a Scrum Master Certified, Project Management & HSE Professional, and the Executive Secretary of the Society for Health, Safety, and Environmental Education