Modern technology has uncountable advantages. Smart devices have made our life so easy. They provide us with multiple usability options, which may make users spend a long time using these devices. The use of smart devices has seen a huge leap. In the previous couple of years, touch screens smartphones have replaced the majority of smart devices product because of their easy accessibility, however, as many people are sitting with their heads flexed in a forward position when using the smart devices, there is developing concern about the impact of these devices on the musculoskeletal system. “Blackberry thumb”, “iPad hand”, etc are a few examples of the ailments accompanying every new piece of technology and this list keeps on growing.
One such ailment is the forward bend syndrome. Let us understand everything about this pain in the modern era in the article below.
What is Forward Bend Syndrome?
Forward Bend Syndrome is a term describing the posture formed by leaning forward for extended periods. It is also called Text Neck Syndrome. The term “Text neck” was coined by Dr. Dean L. Fishman, a US chiropractor (1). In today’s era, we lean forward continuously while viewing a cell phone for a longer duration, for reading, texting, or using social media.
This causes repeated stress injury to the neck and the cervical spine. Research shows that for every inch you drop your head forward, you double the load on neck muscles. Looking down at your smartphone, with your chin to your chest, can put about 60 pounds of force on your neck! (2) Text neck syndrome is more common in adolescents, who, for several hours a day and several days a year, hunch over smartphones and personal computers more frequently than in the past (3).
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Symptoms of Forward Bend Syndrome
Text neck most commonly causes neck pain and soreness which may even translate into cervical and shoulder pain, headaches, and thyroid hyperkyphosis. It may also lead to some serious damage, such as flattening of the spinal curve and the onset of early arthritis.
If text neck is not treated or corrected at right time it can lead to serious permanent damage and can result in overuse syndrome or repetitive stress injury. Long-term untreated text neck can result in inflammation of the neck ligaments, muscles, and nerves (4). If a cervical nerve becomes pinched, pain and possibly neurological symptoms can radiate down your arm and into your hand.
Smartphone users are more likely to complain of muscle fatigue, limited movement at the neck, and decreased work capacity (2). Furthermore, it may lead to rounded shoulders, forward head posture, increased vertebral column curvature, and spasms in the surrounding muscles.
Prevention of Forward Bend Syndrome
Prevention is the cure when it comes to Text Neck Syndrome. Prevention and management include avoiding and limiting the activities of using smart devices such as mobile phones and laptops. It is also recommended that you take frequent breaks after 20 – 30 minutes of using the smart devices in addition to correcting the wrong posture (5).
Additionally, the following pointers should be kept in mind when trying to avoid Text Neck Syndrome (2)
- To avoid posture issues, focus on holding handphones, tablets, and e-readers level with your eyes. This prevents the head from drifting forward.
- Sit up straight with your head in a neutral position (ears over your shoulders), and your feet planted flat on the ground while using the phone. Good posture is not only good for the health of your spine; it is good for your overall health and mood as well.
- Use the 20-20-20 rule. Look at something that’s 20 or more feet away every 20minutes for at least 20 seconds. This will significantly reduce Computer Vision Syndrome, which causes eyestrain, dry eyes, blurred vision, headaches, and neck and shoulder pain. Symptoms that exacerbated the Text Neck Syndrome
- Avoid using the device with a single hand. Use your index finger to text-not both of your thumbs.
- Use a cervical pillow or roll while sleeping on your back.
- People who work at computers or on tablets should use an elevated monitor stand so it sits at a natural horizontal eye level.
- Some apps can give alarming signals to users to avoid prolonged looking-down posture.
- Try out new gadgets before you buy them to make sure they’re comfortable to use, and spend time setting them up in a way that works well for you.
- Use a desktop if you know that you have to work for an extended period and for these times it is wise to have an ergonomically designed chair that is to adapt to your back. These are available in the market and would be a worthy investment.
In acute unavoidable situations, when the pain is too much to handle, certain steps like ice pack application, massage, and neck exercises that involve forward, backward, and sideways bending along with restorative exercises for the upper traps and serratus should be performed.
Following are some exercises that may be helpful if you are experiencing this syndrome
Chin-tuck exercise-
Gently elongate the crown of your head upwards and tuck your chin inwards (creating a double chin), hold for 15 seconds.
Neck side tilt-
Tilt your head side to side for 15seconds, try to keep your head elongated upwards as you perform this exercise.
Neck turns-
Turn your head side to side for 15seconds. Again keep the crown of your head elongated upwards.
Shoulder shrugs-
Shrug your shoulders and move your fingers around to keep the muscles more relaxed.
Shoulder blade pinches-
While sitting or standing straight, pinch your shoulder blades together and back. Hold for a few seconds, release, and repeat. Perform 10 reps every hour throughout the day. This exercise will help to strengthen the muscles of the upper back, which tend to elongate and weaken when you slouch.
Pec stretch-
Stand in a doorway and place your forearms against the frame of the door, with your elbows at shoulder height. With one foot forward, draw your shoulder blades together on your back and gently lean into the door. Hold the stretch for 30 seconds, and then repeat once more.
Prone Y extension-
Lie flat on the floor with your legs shoulder-width apart and your arms extended in a “Y” over your head. Lift your torso off the ground while simultaneously externally rotating your shoulders so that your palms are facing upwards. Hold this position for 5-10seconds, and then lower down.
In conclusion, as technology grows so will increase the harmful effects it has on the human body. It is up to us to limit the use of these technological devices if one has to remain healthy physically as well as mentally. Remember you are just a human, not a gadget and humans naturally have physical limitations. Whatever your reason may be for using your mobile phones, laptops, tablets, etc for a prolonged time, you need to limit it. It will take a little persistence and self-awareness but in the end, it will definitely benefit you!
Have you ever experienced Text Neck Syndrome? Tell us in the comments below
Author: Dr Pooja Nilgar (Content writer and editor)
References
- Kumari, S., Kumar, R. and Sharma, D. (2021) ‘Text Neck Syndrome: The Pain of Modern Era’, International Journal of Health Sciences and Research, 11(11), pp. 161–165. doi: 10.52403/ijhsr.20211121.
- Majeed Kutty, N. A. (2019) ‘Text neck: a global epidemic of the modern era’, MOJ Yoga & Physical Therapy, 4(1), pp. 14–16. doi: 10.15406/mojypt.2019.04.00060.
- David, D., Giannini, C., Chiarelli, F. and Mohn, A., 2021. Text neck syndrome in children and adolescents. International journal of environmental research and public health, 18(4), p.1565.
- Samani P. and Tamboli, S. A. (2020) ‘Prevalence of Text Neck Syndrome In Young-Adult population’, International Journal Medical and Exercise Science, 06(02), pp. 749–759. doi: 10.36678/ijmaes.2020.v06i02.004.
- Medani, K.E.T., Ahmad, M.S., Sami, W., Shaik, R.A., Mohamed, E., Alhammad, M.A., Almutlaq, M.M.S., Alotiabi, Z.A.A. and Alshammary, F.H., 2021. Perspective, Awareness, and Behaviour towards Text-Neck among Medical Students of Majmaah University-A Cross Sectional Study. Journal of Evolution of Medical and Dental Sciences, 10(5), pp.294-299.
