We are using smartphones on an everyday basis whether it’s to text, email, check our social media etc… They become part of our lifestyle. Average smartphone user spends 2 to 4 hours a day on their phones which is 700 – 1460 hours a year.
This might have a big toll on your posture.
If you are reading this on your smartphone right now check your posture. Are you looking down at your screen with your head tilted forward? Or next time when you are in a public place notice how people around you are looking at their phones.
This forward head (aka text neck or tech neck) posture creates a huge strain on your neck muscles.
Average adult human head weight around 4,5 – 6 kg (10-12 pounds) in neutral (upright) position. As the angle of your head moves forward it increases the stress on your neck.
A 15-degree tilt causes a comparable weight of 12 kg (27 pounds).
With a 30 degree tilt, the strain on your neck is equal to 18 kg (40 pounds).
An angle of 45 degrees, creates the equivalent stress of 22 kg (49 pounds).
A 60 degrees angle is equal to 27 kg (60 pounds) of stress.
If this is done on a regular basis it can lead to neck and shoulder pain, back pain, migraines, headache, neurological and breathing problems. A slumped posture can reduce lung capacity by 30%.
How to avoid the text neck?
First, be mindful of your posture while on your phone.
Bring the screen to eye level, tuck your elbows close to your body.
Keep your spine in a neutral position.
If you are sitting, lean forward and use the legs as support for your arms to rest.