On World Spine Day, we focus on poor posture and screen addiction that is resulting in the 'text neck syndrome', even in children.
Doctors warn about text neck syndrome and offer ways to prevent it. (Supplied)
You must have heard of “texting thumb syndrome”, where excessive texting on mobile phones caused finger pain. Now, there’s a growing concern over spinal health and the “text neck syndrome”.
Dr Tarun Suri, Head of Spine Surgery at Amrita Hospital, in a webinar on the eve of World Spine Day (16 October), shed light on the matter.
“Poor posture has become a predominant cause of neck and back complaints seen among our out-patients. Around 70 percent of these patients have such symptoms, and screen habits play a significant role,” he notes.
How much weight is added to your spine when you bend like this. (Wikimedia Common)
Text neck syndrome is a clinical condition that refers to the onset of cervical spinal degeneration that results from the repeated stress of frequent forward head flexion while we look down at the mobile screen.
“It refers to the neck pain and damage stemming from looking down at your phone, tablet, or other wireless devices frequently,” Dr SR Patil, Senior Consultant Neurosurgeon at Hosmat Hospital, Bengaluru, tells South First.
He explains, “When people bend their neck for too long, for instance, when we ‘text’ for long periods of time, they can exert an excessive amount of pressure on the cervical spine, leading to this problem.”
At the webinar, Dr Suri highlighted that individuals, mainly those between 25 and 45 years, are most vulnerable to the syndrome.
Surprisingly, however, children in the 10-20 age bracket are also showing symptoms due to factors like excessive gadget use, incorrect study postures, and the weight of school bags.
Text neck syndrome often affects those in the software field, especially those doing a desk job. (Creative Commons)
Recent studies have highlighted that improper posture stands as the leading cause of neck and back ailments in both young and mid-aged individuals. Such conditions lead to increased hospital visits, missed workdays, and surging treatment costs.
If not addressed, these could escalate into severe complications, including muscle spasms, chronic pain, or disc degeneration that may even require surgery.
“Both genders are susceptible to these posture-related issues. Bad ergonomics at workplaces, long sitting hours, and improper furniture set-up are significant contributors. Moreover, chronic stress can intensify spinal issues as it causes neck, upper back, and shoulder muscles to stiffen,” adds Dr Suri.
Adding to this, Dr Patil says that it is more common in the software world, especially those who have desk jobs. Reason being, as the head tilts forward, the weight it places on the spine increases. The human head weighs about 10-12 pounds when upright, but as the neck bends forward, the weight can increase to about 60 pounds at a 60-degree angle.
Specialists from Amrita Hospital point out that this issue leads to straining of the neck muscles, causing extended spinal problems.
Chronic forward head posture can potentially lead to loss of the natural curve of the cervical spine. It can also lead to early wear, tear, and degeneration. Prolonged postures can accelerate degeneration in the cervical spine structures, potentially leading to early onset of conditions like disc herniations or osteoarthritis.
Dr Satyakam Baruah, Senior Consultant in Neurosurgery at Amrita Hospital, emphasised the long-term implications. “It’s essential to address posture issues early. Long-term neglect can lead to severe conditions like disc degeneration, nerve compression, and even spinal deformities like scoliosis,” he says.
The unnatural positioning and strain can cause nerve irritation. Meanwhile, the muscles of the neck and upper back can become overused, elongated, and painful, add the doctors from the hospital.
Interestingly, the forward head posture can lead to up to 30 percent loss of vital lung capacity, as the lungs cannot fully expand in this position.
Early symptoms of text neck syndrome include neck pain, altered spinal alignment, and morning stiffness.
Fortunately, with timely interventions, including regular exercises and posture correction, these symptoms can be mitigated, say doctors.
Neck stiffness and pain is often the first symptom of text neck syndrome. (Creative Commons)
Dr Suri also provided some preventive advice for those engaged in desk jobs. He recommended regular screen breaks and emphasised keeping screens at eye level. Proper seating posture, with the back in a neutral position and feet flat on the ground, is also crucial.
“Frequent breaks and stretching, along with exercises such as yoga and ‘surya namaskars’, play a vital role in maintaining spinal health,” said Dr Suri at the webinar.
Preventing text neck syndrome can involve holding devices at eye level, taking regular breaks, doing neck exercises, and being mindful of posture. If one suspects they have developed this syndrome, it’s advisable to see a healthcare professional for a comprehensive evaluation and potential management strategies.
Neck pain and stiffness: This is often the most initial and obvious sign.
Headaches: Especially at the base of the skull.
Shoulder pain and tightness: This can sometimes radiate down the arm or lead to tingling and numbness.
Decreased mobility: Restricted range of motion in the neck.
Avoid excessive usage of gadgets and take frequent breaks.
Avoid holding large or heavy devices in one hand for long duration.
Avoid prolonged static postures.
Position the device such that it reduces stresses both on the head/neck and the upper extremities. Hold it at eye level to avoid bending of the neck.
Avoid high repetitions of movements such as prolonged typing or swiping.
Get in a 60-second stretch every 20-30 minutes.
Keep checking your posture, especially while seated, sit straight.
Do neck strengthening exercises.
Invest in adjustable chairs and desks that can ensure a neutral spine position.
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