Data about smartphone disease
If you’re like most people, you’re probably spending too much time squatting on a smartphone or other mobile device, doing everything from socializing with friends to having important dates. Unfortunately, this overuse can put your neck at increased risk for poor posture and a painful condition commonly referred to as “smartphone disease”.
If you have a text neck or have noticed several sore throats after using mobile devices, here are some tips for treating it.
The most common presentation of Text Neck is pain, stiffness and sore throat. The main symptoms include:
Stiff neck: Pain and difficulty moving the neck are usually present when trying to move the neck after long use of the phone.
Pain: may be located in one place or may spread to an area, usually the lower neck. It can be described as painful or it can be sharp or stabbed in extreme cases.
Pain radiation: There can often be pain radiation in the shoulders and arms.
Muscle weakness: the shoulder muscles, namely the trapezius, rhomboids and external rotators of the shoulder are often weak.
Headache: Sub-occipital muscle tightening can lead to tension-type headaches.
Bending the head forward to use a smartphone directly affects the spine. Tilting the head forward to 15 degrees puts about 12 kilograms of force on the neck . It increases to 18 kg from 30 degrees, 22 kg to 45 degrees and 27 to 60 degrees.
Dealing with the neck of the text, also called the technical neck, usually involves a two-way approach:
1. Exercises and stretches to increase the strength and flexibility of the neck.
2. Improving postural habits when using smartphones and other mobile devices
2.1 As already discussed, to correct poor posture it is important to determine where improvements are needed, such as when sitting in an office chair. Then, patients need to work on changing daily habits to correct these areas. This effort will improve back support and, over time, will help reduce back pain. It will take some effort and perseverance and it will seem a little unnatural at first. It is typical to feel uncomfortable and even feel a little taller, but over time the new posture will seem natural and more comfortable.
The following are some guidelines on how to get good posture and ergonomics at work and other situations.
- Make sure the back is aligned with the back of the office chair. Avoid bending over or leaning forward, especially when you are tired of sitting in an office chair for long periods of time.
- For long-term sitting, such as on an office chair, make sure the chair is ergonomically designed to properly support your back and that it is appropriate.
The objectives of the Recovery Program
The content of the Recovery Program
Rehabilitation is proving to be very effective in treating stress-induced injuries from Text Neck. Rehabilitation can be conceived as a 2-4 week program, starting with soft tissue mobilization, 1st and 2nd degree joint mobilization, active and passive stretching of tight muscles, and progressing to muscle strengthening, postcal retraining, and home exercise program.
In acute cases, the main goal is to relieve pain. It can be achieved by:
- Regular neck movements: rotations and lateral bending
- The function of restoring the upper trapezius and the serratus
- Chin lifting exercises
- Ice / heat packs
Exercise a good posture
Try to keep your head and spine in neutral positions, with your ears directly over your shoulders throughout the day. For example, hold your phone or tablet slightly above your eye level to minimize stress on your neck. If you have an office job, don’t forget the basics, such as using a chair that helps your back stay upright, keep your feet flat on the floor, and position the monitor at eye level to avoid looking up or down. too much.
Improve endurance and flexibility
Performing daily exercises and stretching can help treat text neck syndrome, as well as reduce the risk of painful recurrences. When the neck muscles are strong and flexible, they are better able to maintain a good posture.
Keep in mind that the pectoral, deltoid, and posterior muscles of the chest also play key roles in posture. For example, people with text neck syndrome tend to have tight and weak pectoral muscles because they hump too much. Many of these muscles work together, meaning they are synergistic, so it’s a good idea to keep them all strong and flexible.
The movement is good for the spine, including the neck. Whenever possible, try to take frequent breaks from looking at phones, tablets, and computers. If you have a job that requires a lot of talking on the phone, use headphones to avoid holding your phone with your head tilted for long periods of time – it puts less stress on your neck.
Did you know?
The average head weighs between 4.5-5.5 kg. But did you know that the weight is more than double when the head is tilted down by only 15 degrees? Worse, many people who send the text with their chin near their neck tilt their head forward 60 degrees, which increases the load to about 27 kilograms.
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