top of page
Adjust your phone posture to prevent cervical spondylosis.
In this era of constantly looking down at screens, where electronic devices have replaced traditional ways of working, technology is indispensable to humans. Of course, every coin has two sides; even the best technology can harbor silent dangers that can claim lives. Prolonged sitting in front of a computer screen, or even using a mobile phone, when these postures are repeated habitually, can lead to Text Neck Syndrome without you realizing it. And if you don't change your behavior, you inevitably risk developing cervical spondylosis in the long run.
According to statistics from S Spine & Nerve Hospital, a specialized spine hospital, the number of patients seeking treatment for cervical spondylosis has increased fourfold since 2018, particularly among teenagers and working adults. This is attributed to prolonged work without changing posture, as well as excessive use of mobile phones while bending over. The most common symptom is neck pain, which may be caused by swollen cervical discs irritating nerves or by cervical spondylosis leading to nerve compression. Some patients may also experience pain, numbness, and radiating pain to the shoulders, arms, and hands.
The reason why prolonged daily use of mobile phones can cause Text Neck Syndrome is because while using a mobile phone, the body is in an improper posture: the head is tilted forward, the shoulders are hunched, and the back is bent.
📚 The more you bend over, the higher your risk of chronic neck pain.
How to prevent Text Neck Syndrome
This can be achieved by adjusting usage habits when using mobile phones or other electronic devices, including posture and duration of use.
If we are sitting in a position where we are using our phones...
We should have a good chair to support our posture while using our phones. This good chair should have armrests, and we should try to keep our neck as straight as possible – avoiding bending our neck, back, or shoulders while using our phones. This will reduce the stress on our cervical spine. Sitting with a straight back and using a backrest or headrest will further help to reduce this stress.
Next, bend your arm and elbow so that your phone is at eye level for easy viewing without bending your neck. If you can use a cushion to support your arm, it will be even better as it will reduce strain on your arm muscles. An armrest with a built-in phone holder or just a regular pillow will help reduce strain on your arm and shoulder muscles.
Another reason why shoulder and arm muscles work harder is using a phone case that's too heavy. This puts extra strain on the muscles and can easily lead to pain. Using a lightweight phone case can help reduce this pain.
Regarding the position of lying down while using a mobile phone.
We should use one pillow under our head, just like when sleeping normally. However, when lying on the floor, use another thick pillow under your upper body to elevate your upper body and head to a level surface, reducing the need to bend your head down. Use another thick pillow to elevate your hands to near eye level, making it easier to view your phone without bending your head.
📚 Stop suffering from cervical disc herniation with the PSCD technique.
📚 Reduce pain with “laser” technology.
However, treating symptoms of cervical spondylosis can be done through physical therapy, such as muscle relaxation, stretching, strengthening exercises, and posture correction. Additionally, medication to reduce inflammation, relieve neck pain, and relax muscles can also help. However, for patients with severe symptoms, such as cervical spondylosis, consultation with a spine specialist may be necessary.
bottom of page