Does Using Your Phone Too Much Really Cause Neck Pain?
As technology continues to grow and improve, it's possible that it's also contributing to health issues. Laborers who have had a traditional job for decades often report dealing with backaches and other aches and pains as they age.
Recently, more scientists and doctors have suggested that the overuse of mobile devices like cell phones or laptops may lead to persistent chronic pain. This pain can manifest in various forms, such as neck strain, back pain, and repetitive strain injuries, due to poor posture and prolonged device usage.
This phenomenon has become popularly coined as “text neck," -- referring to the neck pain, discomfort, or damage that typically occurs after hunching over a mobile device for long continuous hours without paying attention to the physical stress these actions might cause.
So is text neck real? This article explores the relationship between texting and neck pain and whether texting directly causes neck pain. We will also talk you through how to limit the risk of neck pain onset if you use handheld devices and how to limit neck pain if it develops.
What’s the Relationship Between Texting and Neck Pain?
Studies investigating the correlation between device usage and neck, shoulders, and arms pain are varied but solid: it's a real problem. In National Public Radio's All Tech Considered, Lily Newman states, "Evidence is mixed regarding how long you should hold your smartphone." On Harvard Medical School's website, Dr. Samuel Yen mentions that "looking down at a smartphone or laptop for long periods can create neck pain" and decreases stature.
According to Men's Health Magazine, complex technology can cause neck/shoulder trouble because we didn't evolve using [it]. However, other studies, like one conducted by Research Center Scuola Superiore Sant'Anna CNR and Italy's Department of Public Health, found little or no association between device usage and pain.
The difficulty of assessing the relationship between texting and neck pain is complicated by psychological factors that modify physiological outcomes. For example, if you think you're texting too much, your body may manifest that experience by becoming more tense. More research is needed to understand the exact nature of what goes on when it comes to text messaging and neck pain.
Risks
Research conducted by Lee et al. and published in the October 2014 edition of Ergonomics has revealed that adopting a repetitive or prolonged head flexion posture while using smartphones can increase the likelihood of experiencing neck pain. The study observed 18 participants who engaged in three smartphone-related tasks: texting, browsing, and watching videos. The participants were observed both while sitting and while standing.
The study identified head flexion as a significant risk factor for neck pain among heavy smartphone users. It highlighted texting as the primary contributor to device use-related neck pain among the three activities examined. The authors emphasize that texting is the most frequently performed function. Interestingly, the study revealed that texting while sitting resulted in the greatest head flexion, reinforcing its association with neck pain.
Does Texting Directly Cause Neck Pain?
Although some studies suggest a correlation between neck pain and texting, there is no clear causative relationship. Bearing that in mind, one study by Kyphosis Conferences showed an increase in forward head posture while performing activities such as electronic device use.
Whether the increased bending of the neck specifically causes pain is still contested, but it’s fair to say that people tend to hunch over when using electronic devices like cell phones or iPads, so whether there’s an actual direct link between this angle and subpar neck posture remains debatable.
Some scientists believe almost everyone suffers from neck pain at some point in their lives, and excessive use of electronic devices may worsen any existing neck pain. If you regularly use smartphones, tablets, or video games, this may also apply to you.
How Can I Limit My Risk of Neck Pain?
If you're working on computers or mobile devices daily, note when your neck is bent when you use it.
Check if your office area is ergonomically set up so you don't make your body uncomfortable. Move it closer to eye level, prop it up in front of you, or rearrange it to improve your toes' comfort! Many studies have been conducted which suggest tablets are harder on the spine than laptops or cell phones.
Try minimizing the use of tablets and replacing it with another device entirely. Most importantly, and sometimes most easily overlooked: get enough rest from them! Be sure to fit breaks into your day every so often, and observe how safe/comfortable you feel when using them for longer periods and when typing rapidly.
While your smartphone may be relatively harmless, it's easy to become conditioned to hold other types of electronics in an unnatural position while texting, scrolling, and checking emails (and more). If this sounds familiar, try adjusting the ergonomics of your workspace at work or home to reduce strain on your neck and upper back.
For example, place devices at eye level for easier typing or propping them up in front of you; adjust chairs to keep shoulders from slouching forward; or position laptops on top of small stacks of books to help increase comfort. Remember that tablet use may lead to increased neck pain due to the often elevated angle at which one must hold them.
If I Do Develop Neck Pain, How Should I Treat It?
Alternative Therapies
Heat therapy
Heat therapy is one of the most effective ways to relieve sore muscles in the neck area. The heat relaxes tense muscle tissue through heat-induced vasodilation, which increases blood flow and speeds up muscle recovery, and the increased temperature will distract you from the pain.
Sacksy Thyme microwavable neck wrap for text neck:
Heat can be used to treat sore muscles by either taking a hot shower; holding a warm towel over it, preferably with a herbal heating pad or with towels soaked in hot water; or applying heat directly to your neck with friction from a heating pad for about 10-15 minutes.
Protect your skin (you don't have to pull out your grandma's old face mask) by wrapping hot objects in something that isn't necessarily soft - like an old towel - before putting them on or around your skin (so as not to burn yourself).
Cold therapy
Cold therapy can help ease muscle pain and even treat chronic conditions by numbing body areas in pain from strain, injury, or inflammation. There are various ways to benefit from this treatment: either purchase a cold therapy pack at your local pharmacy or order one online from Sacksy Thyme; use the directions on the packaging with whichever type of cold therapy you decide to buy.
Sacksy Thyme Cold therapy pad for neck pain:
Physical Therapy
Physical therapy should be a cornerstone of treatment for neck pain patients. Significant scientific evidence supports physical therapy as an effective, low-risk option for relieving neck pain. You can discuss a referral to a local physical therapist with your primary healthcare provider.
Pain Medication
As with most things in life, when you're experiencing so much pain that it's interfering with your daily activities and making it difficult even to think straight, the best thing to do is see your doctor and get a diagnosis that will enable you to figure out what kind of treatment plan would best suit your needs.
Just remember that there are always choices open to you - but it is worth understanding those choices because certain types of medication, like over-the-counter pills, can be beneficial in relieving symptoms of debilitating pain and inflammation while still allowing you the time to follow up with physical therapist.
Yet if your symptoms have been linked to muscle issues, prescribed medications such as diclofenac gel might be a better option for treating acute neck pain. However, severe muscle inflammation can lead to more extreme cases requiring muscle relaxants or antidepressants.
NSAIDs carry a risk of heart problems and stomach pain. They can cause side effects such as fatigue, nausea, and drowsiness in some types of cases. Muscle relaxants may cause dry mouth, and antidepressants may cause dizziness, headaches, sweating, and other side effects. Speak to your healthcare provider about your personal and family medical history to determine pain medications' potential benefits and effects.
How can I prevent neck pain if I spend much time using technology?
If you spend a significant amount of time using technology, taking proactive measures to prevent neck pain and maintain your overall well-being is essential. Here are some effective strategies to help you prevent neck pain and discomfort associated with prolonged technology use.
Firstly, it is crucial to maintain proper posture while using technology. Ensure that your head and neck are aligned with your spine, and avoid slouching or hunching forward. Sit upright with relaxed shoulders and use a chair with adequate lumbar support. Additionally, position your computer or device at eye level so you do not strain your neck by constantly looking downwards.
Taking regular breaks is another crucial aspect of preventing neck pain. Prolonged periods of screen time can put a strain on your neck muscles. Set reminders to take short breaks every 30 minutes or so. During these breaks, stretch exercises target the neck and shoulder muscles. Exercises such as neck rotations, shoulder shrugs, and side bends can help relieve tension and reduce the risk of developing neck pain.
Ergonomic adjustments to your workspace can also make a significant difference in preventing neck pain. Consider investing in an ergonomic chair and an adjustable desk to customize the height according to your comfort.
Takeaways
Maintaining good neck health is crucial for overall well-being. Although there is no clear consensus on the impact of tablet and phone use on our necks, some chiropractors suggest that extended periods of looking at these devices may increase the risk of developing neck pain.
Adopting proper posture while using these devices can help prevent stiffness and soreness. However, it is always advisable to seek guidance from a healthcare professional who can offer personalized advice on maintaining a healthy neck.