Cellphone and Forward Head Posture - Home

How Cellphone Screen Position Affects Neck Posture?

YADAV.MADHUKAR53 — Wed, 30 Oct 2024 20:28:25 +0000

In today’s digital age, our cellphones have become an extension of ourselves.

While they make our lives infinitely easier, there is one thing they are not doing any favors for—our posture.

You might have heard about “tech neck,” the modern-day ailment of forward head posture caused by spending hours looking down at our screens.

But how exactly does cellphone screen positioning contribute to poor neck posture???

In this article, we shall analyze how phone positioning impacts our neck health, examine the mechanics of forward head posture, and offer simple solutions for healthier phone use.

Understanding “Tech Neck” and Forward Head Posture

“Tech neck” is the term given to neck pain and stiffness that occurs from constantly looking down at our phones, tablets, and other screens.

This posture issue is more than just a minor annoyance; it has real consequences.

According to research published in the Journal of Physical Therapy Science, bending your head forward increases strain on your neck exponentially.

For example, holding your head at a 15-degree angle places about 27 pounds of force on the neck, while a 60-degree tilt can place up to 60 pounds of strain on the cervical spine.

Imagine holding a heavy bag on your neck every day—this is the effect “tech neck” can have on your body.

Dr. Kenneth Hansraj’s study, published in Surgical Technology International, is often cited for detailing how different degrees of head tilt impact neck strain.

The study explains how each additional degree of tilt places increased weight on the cervical spine, leading to potential issues like chronic neck pain, stiffness, and even spinal degeneration over time.

How Screen Position Affects Neck Muscles?

When you hold your phone at a low angle, like in your lap or waist-level, it naturally requires you to look down, which places the head in a forward position.

This forward tilt pulls the head out of alignment with the spine, placing strain on the muscles at the back of the neck, particularly the trapezius, levator scapulae, and suboccipital muscles.

A study in Applied Ergonomics found that prolonged forward head posture can lead to muscle imbalances, with the muscles at the front of the neck becoming weaker and those at the back becoming overly tight.

This imbalance can make maintaining an upright posture even harder when not using your phone.

Over time, this leads to a chronic condition where the head remains in a forward position, even when you’re not using your device.

The Mechanics of Forward Head Tilt

When you look down at your phone, you are essentially breaking the natural curve of your cervical spine.

Normally, the neck has a gentle curve that helps absorb shock and supports the weight of your head.

When you tilt your head forward, this curve flattens, placing additional stress on the neck’s joints and ligaments.

According to the Journal of Spine Surgery, a flattened or reversed cervical curve caused by forward head posture is associated with an increased risk of neck pain, disc herniation, and even nerve compression.

The body is not designed to support this constant strain, and it compensates by engaging additional muscles in the upper back, leading to discomfort in the shoulders and upper back as well.

This is why prolonged cellphone use at poor angles can lead to soreness not only in the neck but also in the shoulders and upper back.

Essentially, every time you look down at your phone, you are creating a ripple effect that impacts your entire upper body posture.

Real-Life Examples of Neck Strain from Cellphone Use

Let’s take Emma, a 32-year-old marketing professional who spends hours on her phone, checking emails and social media.

After months of constant phone usage, she began to notice nagging pain in her neck and upper back.

Her doctor explained that she had developed a mild case of forward head posture, exacerbated by the hours she spent looking down at her phone.

Then there’s Jake, a college student who spends a lot of time studying and scrolling through his phone while sitting on his bed.

He found that his neck was getting sore by the end of the day, and he even developed headaches.

A physical therapist pointed out that his posture, specifically looking down at his phone all day, was a likely cause of his discomfort.

Jake adjusted by propping his phone on a stack of books to keep it closer to eye level, which significantly reduced his neck pain.

These real-life scenarios illustrate that the impact of poor cellphone screen positioning is not just theoretical; it is affecting people’s daily lives and comfort.

Solutions for Better Neck Posture While Using Your Phone

The good news is, there are simple solutions to avoid tech neck and protect your posture:

Hold Your Phone at Eye Level: This one’s easier said than done, but holding your phone closer to eye level can make a world of difference. It keeps your head aligned with your spine, reducing the strain on your neck muscles.
Take Regular Breaks: Try the “20-20-20 rule”: every 20 minutes, look at something 20 feet away for 20 seconds. This practice helps relax your eye muscles and gives your neck a break from a fixed position.
Use Voice Commands When Possible: Instead of typing out everything, consider using voice commands or a voice-to-text feature, especially for longer tasks. This can reduce the time spent looking down at your phone.
Stretch Your Neck and Shoulders: Regular stretching can help relieve the muscle tension caused by tech neck. Simple exercises, like tilting your head from side to side, can improve flexibility and reduce tightness.
Invest in Ergonomic Accessories: Some phone stands and holders can elevate your screen, making it easier to keep your head in a neutral position. By lifting the screen up, you will naturally avoid looking down as often.
Practice Good Posture: Keep your back straight and your shoulders relaxed. When you’re using your phone, make a conscious effort to avoid slouching. Good posture not only helps with neck pain but also improves breathing and circulation.

Healthier Screen Habits for Neck Health

As we spend more time on our phones, our screen positioning can play a bigger role in our health than we might realize.

Holding our phones too low may feel natural, but it can lead to significant strain on the neck and even create a habitual forward head posture that impacts our daily comfort and health.

Being aware of how you position your cellphone screen is a small change that can make a big difference in your physical well-being.

Implementing some of the simple solutions mentioned—like holding your phone higher, taking breaks, and practicing good posture—can go a long way toward minimizing the impact of tech neck.

After all, we don’t have to give up our cellphones; we just have to be smarter about how we use them.

References:

https://health.clevelandclinic.org/text-neck-is-smartphone-use-causing-your-neck-pain

The post How Cellphone Screen Position Affects Neck Posture? first appeared on Home.

How Cellphones Cause Forward Head Posture in California?

YADAV.MADHUKAR53 — Mon, 08 Jul 2024 03:58:12 +0000

Hey buddy, Californians! Ever wondered how cellphones cause forward head posture in California?

This question is bound to initiate a nagging pain that shall envelop your neck, upper back before finally making its way all the way down to your lower back. (This was just a jokeJ)

Nonetheless, ask yourself the following questions:

@ Do you suffer from a stiff neck?

@ Does your neck pain?

@ Does your head feel rather heavy throughout the day?

@ Does your head appear sliding forward when you look at your profile on the mirror?

@ Do you have difficulty breathing?

@ Do you experience stiffness, pain and discomfort in your neck and upper back area?

If the answer to any of the above question is “yes” then, you are indeed suffering from forward head posture.

Then, ask yourself this, “Do you watch cellphones daily?”

If the answer is “yes” then, you have the answer. It is indeed your cellphone that is responsible for your bad neck posture.

Do not worry! You are not alone.

In this digital age where technology reigns supreme, scrolling through the cellphone for hours is considered a normal act.

Cell phone is undoubtedly one of the main reasons why Californians are suffering from forward neck.

But why are cellphones in California causing you to develop a nerd neck? What can you do about it?

Well, let us get to the bottom of it all:

How Cellphones Cause Forward Head Posture in California – Points Covered in this Article:

1) How is the Digital Age Responsible for the Californian Head Shift?

2) What is a Bad Neck Posture?

3) Why are Cellphones to Blame for Your Nerd Neck?

4) Cell Phones, California & Forward Neck – What’s the Link?

5) Top 5 Ways Californians can Avoid Forward Head Posture while using their Cellphones

6) Conclusion

How is the Digital Age Responsible for the Californian Head Shift?

Did you know that in today’s era, cellphone are no less than an extension of our own hands?

Picture this:

You are in California and you have a cell phone in hand. As you scroll through the messages, posts or emails (these could be both important and casual). This scrolling extends from a few seconds to a few minutes.

What would be the position of your head if you are scrolling through your cellphone for say – 30 minutes?

It is not at all hard to imagine.

Your hands would be stooped low and your head shall slide forward to catch a glimpse of the media screen. This forward slide or tilt of the head is the main reason for you developing a bad neck posture.

Social Media & Bad Neck Posture:

So, your over indulgence in social media is literally sabotaging your cervical neck’s normal position. This unnatural shift of the head forward (a few inches to be precise) is not what your body is meant to withstand.

As days pass to months and months become years, your affiliation with your cellphone remains unchanged. The end result is a “forward head posture”.

What is a Bad Neck Posture?

Bad neck posture is defined as a condition wherein your head is inching forward. Your head is not aligned with your shoulders (as it should ideally be).

An ideal head position is one wherein it is aligned perfectly with your cervical spine. Your head rests right above your neck and is in line with your ear lobes. There is NO “sliding forward” or awkward “bending” of the head.

The complications are Countless:

When you suffer from a forward head, the muscles in your neck and upper back tend to get stiffer. You may experience pain in your neck and upper back area. Even your shoulders seem stiffer and may experience nagging and constant pain.

A Simpler Explanation:

Think of your head as a heavy bowling ball. When it’s perfectly balanced on your neck, the muscles don’t have to work too hard.

But when it is tilted forward, those muscles have to strain to keep your head up, leading to discomfort and pain.

So, a vulture neck posture or a nerd neck is not the best gift that you can give to your health.

Why are Cellphones to Blame for Your Nerd Neck?

When you are using your cellphone on a daily basis and for prolonged time period then, your body’s natural posture is bound to be compromised.

The Bowling Ball Example:

Imagine your head to be a bowling ball that is placed on top of your neck. In order for the bowling ball (your head) to remain balanced, you need to avoid shifting your neck from side to side or in a forward-backward motion.

If you make a sudden shift of the head – from the left to the right or forward/backward motion then, it is highly likely that the bowling ball (your head) shall fall to the ground.

In order to avoid the ball from falling to the side, the muscles in your neck and upper back shall be forced to work doubly hard. So, stretching and contracting of these muscle groups is inevitable.

When the muscles of your neck and upper back become weak, they are unable to hold your head in place. This is when aches, pains, muscle stiffness become a part and parcel of your life.

What does the Surgical Technology International Say?

As far as the Surgical Technology International report, using cellphones (similar to laptops) has a direct link with your current neck and head posture.

The strain that is placed onto your neck and shoulders when you use a cellphone is because of the awkward angle that you place your head into.

The research states that even a slight tilt of the head (say for example at an angle of 15 degrees) is capable of adding an unwanted weight of 27 pounds onto your cervical neck.

BestForwardHeadPosture researchers further add to this, “If the angle of your neck while scrolling though the cell phone is increased to 60 degrees then, your neck is battling to balance an unimaginable weight of 60 pounds.”

California is a tech capital of USA. This in turn implies that more and more individuals are at risk of using a cellphone. They might be using the cell for both work and pleasure.

Whatever the reason may be, it all results in you developing a forward neck. Forward head is simply a resultant of prolonged exposure to a cellphone screen.

Cell Phones, California & Forward Neck – What’s the Link?

Have you ever caught yourself hunched like a turtle while using a cellphone? This posture can be easily caught in a mirror – your side profile shall reveal the truth in a jiffy!

A simple inch long slide to the head in a forward motion is capable of adding 12 pounds of unwanted weight onto your neck. The longer is the forward slide, the heavier your head becomes.

This forces the muscles of your neck and back to weaken. There comes a day when these muscles become so stretched or compressed that they are unable to maintain the normal posture of your head.

The end result is forward head posture.

So, why is California in the receiving end of it all?

Well, the reason is self-explanatory itself. California is a tech-capital and where technology is at its peak, the use of media devises too is at its peak.

So, prolonged exposure to the cellphone screen shall compel you to crane your neck forward. This unnatural posture shall de-stabilize your cervical spine’s natural position. This action shall also weaken the muscles of your neck and shoulders.

The end result for Californians is not pleasant – forward head posture.

Top 5 Ways Californians can Avoid Bad Neck Posture while using their Cellphones

Hey Californians, ever feel like your neck is stuck in a perpetual nod from too much phone time?

Let’s dive into the top five ways to dodge forward neck posture while scrolling through your device. These are unconventional methods that most people do not use.

This is what I do to avoid straining my head or neck while scrolling through the cellphone:

I Make Use of a Stand:

While there are no dedicated cellphone stands unlike the ones you have to station laptop onto. So what I did instead was that I god hold of a cellphone stand meant for my car.

Instead of using it in my car, I placed the stand on my desk and firmly clasped my cellphone within its confines.

Now, whenever I need to scroll through my email or even watch a movie on my cellphone, I always have the screen adjusted to my eye-level.

You can try this out yourself. Heck, I even carry the car cell-stand with me wherever I travel.

I Like to Look Away every 10 Minutes:

So, the next step that I take in order to avoid buckling my shoulders and head while scrolling through the cellphone is “avoiding it”.

While I cannot avoid screen time as it is imperative for my business, I can however reduce it. So, every 10 minutes or so, I look away from the cellphone screen.

Then, I stand up (if I am sitting) and take a short stroll. I look around and observe everything around me. It just takes my mind off the cellphone.

So, if I am not doing anything important, I usually forget going back to my cellphone (problem solved!). If I am doing something important then, the 1 minute break every 10 minutes allow my eyes and neck muscles to relax.

I Maintain Optimal Posture at All Times:

Another method that I use to reduce unnecessary strain on my head and back muscles is to avoid losing my body’s natural posture. This is with special regards to my cervical spine.

So, I always sit up straight and avoid slouching. This is especially true when I am making use of my cell-phone. By making a conscious effort to maintain the natural curve of my spine, I am avoiding forward neck.

I Exercise Daily:

I firmly believe that exercise of all types (not necessarily those related to strengthening my cervical spine) are great for my neck and upper back muscles.

Nonetheless, I do indulge in exercises that are focused for the development of the neck and shoulder muscles. These may or may not include the use of weighted plates.

I Find an Excuse to Watch Less:

With so many apps making their way into my cellphone, it is very hard not to use them. Nonetheless, after realizing that I was indeed suffering from bad neck posture, I started to delete those that I did not need.

I was surprised to find that there were hardly any app that I needed to use. This really helped reduce my screen time. When I reduced the time scrolling through the cell phones, I automatically have my neck muscles the much needed rest.

Tip of the Day:

I have personally benefitted by finding a hobby. So, I like to play golf and this keeps me busy for over 4 hours every day. This means 4 hours less of screen time.

You can do the same. Find a hobby that shall keep you away from your cell phone without making you feel guilty.

Conclusion:

Text neck or turtle neck syndrome is spreading like the annual summer wildfire in California. While you simply cannot do without a cellphone these days, you can however make some changes to your Californian cell phone lifestyle.

I have mentioned these simple lifestyle changes in the above paragraphs. When you understand the link between your forward head posture and your cellphone usage, you shall be prompted to take corrective action.

So, next time you reach for your phone, remember to keep your head up—literally! Your neck will thank you.

References:

The post How Cellphones Cause Forward Head Posture in California? first appeared on Home.

How I Developed Bad Neck Posture without using Cellphone or Laptop?

YADAV.MADHUKAR53 — Wed, 15 May 2024 05:27:04 +0000

Do you want to know how I developed bad neck posture without using cellphone or laptop?

Well, I am sure you all are curious – especially those that suffer from improper head posture.

But before I go any further, I have a confession to make – I have been suffering from forward neck for the past 6 years now. So, I decided to shun laptops, desktops, tablets and cellphones for 6 months.

After all, media devises are always to be blamed for your forward neck. Nonetheless, these are not always the real reason why you develop a forward neck.

In my case, I avoided using media devises for 6 months but on the 7^th month, I realized that my head was still sitting 2 inches ahead of my shoulder line.

So, how did I develop vulture neck posture without watching reels on the cellphone or sitting for hours glued to my laptop?

Well, read on to find out:

How I Developed Bad Neck Posture without using Cellphone or Laptop – Points Covered:

1) What is Bad Neck Posture?

2) What is a Good Neck Posture?

3) How I Developed Bad Neck Posture without Using Laptop or Cellphone?

4) The Lesson I Learnt the Hard Way

What is Bad Neck Posture?

Bad neck posture is also known as forward neck posture. As the term ‘forward neck’ itself suggests, it is a condition wherein the head is shifting forwards.

In my case, my head was sitting 2 inches forwards from its normal position. Basically, my spine from the neck upwards was literally slanting 2 inches in front of my shoulders.

This posture had become normal for me. I never even realized until I was told by my friends and family members that my head was slanting forwards.

The irony is that when I consulted a medical representative, I was told that my 2 inch head slant was placing 24 pounds of unwanted weight onto my spinal column.

So in a nutshell, bad neck posture can be described as a condition wherein your head is not aligned with the body’s vertical middle line. Your head slants forward and seems to be several inches ahead of your shoulders.

What is a Good Neck Posture?

As I was considering my 2 inch forward head slant to be normal, I was in for utter disappointment. When my buddies and family educated me on forward head posture, I realized I was in trouble.

I then consulted a medical professional to confirm my doubts (that had been sowed into my pious mind by my own folks). This is when my worst fears were finally realized.

The medical representative clearly stated that my neck posture needed an immediate fix. She also said that I was adding in between 20 to 24 pounds of unwanted weight onto my spine.

So, I asked the obvious, “what is a good neck posture?”

This is what the medical rep said to me, “Well, a good neck posture is when your head sits in line with your shoulders. Over here, your ears are in line with your shoulders. Your head is placed slightly behind your body’s vertical line. It may also be in line with your body’s vertical line.”

Basically, your head should be right above your shoulders if you want your posture to be considered “good”.

How I Developed Bad Neck Posture in 6 Months without Using Laptop or Cellphone?

This is a mystery that I would like to explain to each and every one of you who is reading my article.

Even before I determined how to fix neck posture, I needed to know how I developed forward neck in the very first place.

Well, here is how I did the unthinkable:

Walking with My Head Down:

I am not sure when I got into this habit but I believe I have been walking with my head down since I was in my high school. So, I guess, I have been doing this for a good 15 years now.

If I recall correctly, I was told by my elders that, “it is a good habit to walk with your head bowed. It displays good mannerism.”

Well, I think I took my elders way too seriously.

The issue is that I always walked with my eyes stuck to the ground. This forced my head to slant forward a couple of inches from its natural position.

Reading while Lying on the Bed:

The second most common reason why I developed vulture neck posture is because I am a voracious reader.

Well, there is nothing wrong with reading novels BUT you have to learn how to properly align your body for reading a book.

Well, what I am implying is that I used to lie down on the bed (belly down or on the back) and read for hours at length. This really strained my neck and caused aches and pains like never felt before.

The neck posture is never stable or correct when you lie down on the bed and read a book. This is one of the main reasons why my neck muscles weakened and my head protruded forward.

Chopping Veggies on the Kitchen Slab:

Well, everyone cooks as food is essential if you want to stay alive. Nonetheless, cooking is an everyday affair that should ideally not take too much of your time.

In my case, I simply love to cook and I spent on an average a couple of hours daily in the kitchen. One of the most important aspects of cooking is chopping.

This involves placing the veggies, meats and fruits onto the kitchen slab, bending my head forward and slicing the groceries to perfection. It takes time and yes, it does force my head to slant forward – a couple of inches.

Driving with the Seat Reclined to Almost the Max Position:

Yet another reason why I developed forward head posture was because I drove my car in a super-relaxed manner.

The ideal posture for driving is chest out, shoulders squared, stomach in and neck resting right above the shoulders. Basically, the back rest of your driver seat should be at a 90 degree angle (and not 180 degrees).

Well, mine was just the opposite. I always reclined the driver seat to an almost “sleeping position” – just like a business class seat in an airplane.

So, while I was super comfortable, driving in this position demanded my neck to crane forwards as I needed to see what lay ahead on the road.

With time, my head slanted forward even when I placed my driver seat properly (the 90 degree angle), as my neck was habitual to push my head forward an inch or two from its normal position.

Playing Golf – A Hobby I Seriously Regret:

The final blow was a hobby that I undertook because my dad was always pestering me to take up a sport. Now, I was never the sporty type.

So, I decided to pick a game that least involved my muscles – golf.

While golf was not at all taxing, it did place pressure onto my neck. While driving the ball, I had to look down, craning my neck a couple of inches forward.

The end result was simply terrible. I developed a forward neck even before I knew it.

Habit Formation

As a result of the above activities, bending my neck, sliding my head forward and then, performing a task, became a subconscious act.

It just became an instinct.

So, even for a trivial task, such as looking at the sky, required me to first look down onto the ground and then lift my chin towards the sky to catch a glimpse of the rising moon before looking down again.

This is what I termed “forward head posture habit formation”.

Lessons I Learnt

In order to fix neck posture, you need to first have a bad neck posture. Well, I had a nerd neck but the reason why I got a forward neck was quite the opposite of what I was told.

Most people with a forward neck posture blame the laptop, cellphone or tablet for their nerd neck. I do agree with them. But these devises are an integral part of our lives.

Without a laptop or a cellphone, you simply cannot hope to exist in this modern world.

Moreover, your everyday habits (the ones I have discussed above) play a major role in helping you avoid forward neck.

I avoided media devises for 6 months but could not improve my bad neck posture. It is all because my daily habits promoted a forward neck.

So, in order to avoid muscle imbalance or spinal degeneration, you need to first understand what a good posture is and then, apply it to all your daily activities.