Text Neck, Forward Head Posture, and What to Do About It

"Text neck" is becoming an epidemic. I see more and more children and adults everyday with a forward head posture, shoulders rounded forward, and a curved upper back. The increased use of cell phones, iPads, tablets, and computers, as well as sedentary desk jobs are the most common contributing factors to this problem. Over the past 10 years, cell phone use alone has increased from 0.3 hours per day to 3.6 hours per day for the average adult.(1)  So, how does this increased use affect our health?

Chronic forward head posture or "text neck" causes a cascade of effects on our bodies. For every degree your head is in front of the neutral position (ear over center of shoulder), more stress and pressure is placed upon the muscles and joints in the neck, upper back, and along the entire spine. The average person's head weighs approximately 10-12 pounds. In a recent study at New York Spine Surgery and Rehabilitation, Kenneth Hansraj, MD found that the effective head weight at 60 degrees of neck flexion (typical position your neck is in while using your cell phone) is 60 pounds!(2) As you look at the image below, I'm sure you can see how this leads to neck and back pain, muscle tightness, headaches, and shoulder and arm pain. However, your spine is not the only thing affected by posture.

According to the American Journal of Pain Management, posture affects and moderates every physiological activity from breathing to hormonal function. "Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture."(3) Another study published in the Journal of the American Geriatrics Society suggests that there is a greater risk of mortality in those with poor posture.(4) 

So, what can you do about this, and how can you fix your bad posture?
The easiest thing to do is limit your screen time. Put your phone down and shut off the electronics when you get home at the end of the day. Your body and mind will thank you. The second thing to do is to add the following 3 exercises to your daily routine. Chiropractic adjustments are another effective way to increase mobility and decrease pain in areas of your body that are tight, restricted, and not moving well.

1. Chin Tuck

Begin in the quadruped position (on your hands and knees with hands aligned under shoulders and knees under hips). Activate your core to stabilize a neutral spine. Pull your chin straight back as you draw your head toward the ceiling in one slow and controlled movement; pause and hold for a few seconds. Do not flex or extend the head or neck as you do the movement. Perform 10-12 repetitions for 2-3 sets.

2. Floor Angels

Lay on the floor on your back with knees bent and feet flat on the floor. Start with your arms near your side, elbows bent to 90 degrees and palms facing up. Slowly raise arms up while squeezing shoulder blades together and keeping contact with your forearms on the ground (as in picture). When you begin to lose your forearm contact with the ground, slowly bring arms back to starting position. Repeat 10-12 repetitions for 2-3 sets. 

3. Scapular "T"

Lay face down on the floor (put pillow or towel under forehead for comfort). Extend your arms out to a 90 degree angle from your body (9 and 3 o'clock positions). Rotate hands/wrists so thumbs are pointing straight up. Engage your core, and lift arms up toward ceiling while squeezing shoulder blades together. Hold for a few seconds and slowly return arms to starting position. Perform 10-12 repetitions for 2-3 sets.

If you cannot properly execute these exercises, have difficulty or pain with regular daily movements, or suffer from any posture-related condition, call us at 913-268-8300 to see how we can help. If you've been searching for pain relief in Shawnee or the surrounding Kansas City area, and you want to avoid medication and surgery, consider what Swickard Chiropractic Clinic of Shawnee can do for you. At Swickard Chiropractic we use natural, drug-free treatments including chiropractic manipulation (adjustments), acupuncture, dry needling, spinal decompression therapy, and more. Schedule a complimentary consultation today!

*Disclaimer: Although these exercises are relatively safe and will benefit most individuals, they may not be appropriate for everyone and may exacerbate some conditions. Always consult your chiropractor or other musculoskeletal specialist if you have questions, if any of these movements make your symptoms worse, if symptoms do not resolve completely, or before beginning a new exercise routine.

References:
1. Wurmser, Y.  Mobile Time Spent 2018. Retrieved from https://www.emarketer.com/content/mobile-time-spent-2018
2. Hansraj, K. (2014). Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surg Technol Int. Nov; 25:277-9.
3. Lennon et al. (1994). Posture and Respiratory Modulation of Autonomic Function, Pain, and Health. American Journal of Pain Management. 4 (36-39).
4. Kado et al. (2004). Hyper­kyphotic Posture Predicts Mortality in Older Community Dwelling Men and Women: A Prospective Study. Journal of the American Geriatrics Society. Volume 52 (10) 1662.
5. Cruz, D. (2019). Forward Head Posture: How It Affects Your Health and What You Can Do About It. Retrieved from https://blog.webexercises.com/forward-head-posture-how-it-affects-your-health-and-what-you-can-do-about-it/