Are you reading this article on your smartphone or tablet? Look up for a moment and observe those nearby, staring at their phones. Most people look down at their phones while reading or texting. So, what’s the problem? This posture can be a major pain in the neck—literally. Doctors and researchers are calling it “text neck,” and this poor posture is causing early wear and tear to your spine.
The human head weighs about 10–12 pounds, so looking straight ahead doesn’t add any strain to your spine. But, as you tilt your head forward, the weight of your head begins to increase the strain on your neck and spine. Even a slight, 15-degree angle increases the weight on your spine by about 27 pounds. Looking down at 60 degrees? That’s about 60 pounds. Think about it this way: That’s like carrying a couple of 30-pound ammo cans around your neck for several hours a day.
To limit your risk of text neck, look down at your device with your eyes, not your head. Better yet, hold your device up to eye level. Be aware of your posture and try adding daily exercises that strengthen your back, neck, and shoulders too.
Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International XXV, 29, 277–279.