It’s no surprise that cell phones have become inseparable extensions of our hands. But it’s not just our limbs that are prey to the cell phone. Science has recognized a new physical discomfort that has quietly begun to creep in among us: so-called “text neck.” Although its name may sound peculiar—even cute—it’s a real problem, with concrete consequences for our health.
“Text neck” refers to the tension and strain placed on the cervical spine, the upper part of the spine. As a result of spending long periods of time looking down. Usually while interacting with a cell phone, tablet, or laptop.
This seemingly harmless posture puts disproportionate pressure on the neck. In fact, studies show that tilting your head about 60 degrees forward, a typical position when using a phone, can put up to 27 kilos of pressure on the cervical vertebrae. Compare this: it’s equivalent to carrying the weight of a small child every day.
Doctors explain that, at first, the discomfort may seem minor: stiffness, minor muscle spasms, or a feeling of tiredness in the neck and shoulders. But over time, this sustained tension can lead to chronic pain, vertebral displacement, tension headaches, and postural difficulties. It even affects breathing, digestion, and mood, as a slouched posture can affect how we breathe and how we feel.
This phenomenon doesn’t distinguish between ages: it affects adults who work in front of screens, teenagers who spend hours on social media, and children who already use devices from a very young age. Our spines, designed to keep us upright, are beginning to suffer the consequences of technology that constantly keeps us downcast.
However, simple and conscious actions could help prevent this problem. Simply hold devices at eye level to avoid tilting your head. It’s also helpful to take active breaks throughout the day, stretching your neck, rotating your shoulders, and walking around. Another valuable recommendation is to strengthen your neck and back muscles with gentle exercises and avoid using your cell phone for long periods while lying down or in awkward positions.
In addition, it’s key to become aware of your body: How do I feel after half an hour on the phone? Where do I feel tension? Am I breathing deeply or do I barely notice how I feel? Recovering that connection with our bodies is essential to taking better care of them.
In times when everything seems to happen behind a screen, looking straight ahead, raising your head, and stretching your spine is not only a way to prevent physical pain. But also a way to regain presence, balance, and well-being in the eyes of others.
By: Aniel Santiesteban García
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