Texting and Posture

Is Texting Hurting Your Posture?

Anterior head carriage (aka. forward position of the head in relation to the body) was originally seen more in elderly populations. The thought was that over time gravity starts to win out over postural musculature, but we are now seeing more and more of the younger generations presenting with this posture.

Although they can occur separately studies have also shown that anterior head carriage can be related to hyper kyphosis in the thoracic spine (more curve in your upper back) and anteriorly rolled shoulders.⁽¹⁾

So what’s changed?

Mobile phones, tablets and computers have become a huge part of most peoples lives. Don’t get me wrong technology is great and I don’t see things changing anytime soon, but we need to be aware of its effect on our posture especially in the younger generations. While you are reading this post on one of the devices previously mentioned take account of the position of your head in relation to your body, how much you're slouching through the back and how much your shoulders are rounded forward.

Cue everyone to straightening up, I know I did.

Okay, so we spend more time looking down texting, searching, scrolling , playing games and whatever else you do on your phone, is that enough to cause neck problems? Let me give you a few measures and you can decide.

A study by Hansraj measured the forces seen by the neck as it is flexed forward. the resulting weight placed on the neck at different angles are as follows:⁽²⁾

With potentially 50 extra pounds of force acting on the neck you can see how this could lead to problems. If this posture is maintained it can lead to muscle adaptations resulting in upper cross syndrome. Upper cross syndrome is a combination of tight and inhibited muscles that presents as a slouched upper back, anteriorly rolled shoulders and anterior head carriage.

Upper Cross Syndrome

Tight musculature

• Pec Minor

• Pec Major

• Upper Traps

• Levator Scapula

Inhibited musculature:

• Deep Neck Flexors

• Rhomboids

• Serratus Anterior

• Lower Traps

It is important to recognize the signs of poor posture early to make it easier to correct and to avoid the increase of demand being placed on the body. This is becoming more and more important now that we are seeing these postures in younger people.

Chiropractic Care

Chiropractic care and resistant training has been shown to have a positive effect on posture. It can help to release the tight musculature through stretching, muscle release therapy and joint manipulation. A resistance training program can also be implemented to help strengthen the inhibited musculature involved in upright posture. If you are looking to improve your posture consider coming in for an assessment.

Tips to avoid neck pain while using a mobile device

1. Try to look down with your eyes as opposed to craning your neck

2. Bring device up to eye level

3. Change positions to avoid strain in one area

4. Take breaks and stretch

References

1. Singla D, Veqar Z. Association Between Forward Head, Rounded Shoulders, and Increased Thoracic Kyphosis: A Review of the Literature. J Chiropr Med. 2017 Sep;16(3):220–9.

2. Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int. 2014 Nov;25:277–9.

3. Branco KC, Moodley M. Chiropractic manipulative therapy of the thoracic spine in combination with stretch and strengthening exercises, in improving postural kyphosis in woman. Health SA Gesondheid (Online). 2016;21(1):303–8.