Poor phone ergonomics for a prolonged period can lead to pain and stiffness in the neck and back and headaches. This pain is commonly referred to as Text Neck. Text Neck is caused by tilting your head forward to look down at your phone.
Poor Phone Ergonomics leads to Poor Posture
Poor phone ergonomics causes you to tilt your head forward to look down at your phone. This leads to poor posture of the neck, back, and shoulders. Examples of poor posture include: forward head posture, rounded shoulders, and slumped back. Tilting your head forward flexes the neck causing the neck extensor muscles to contract to hold the head in an imbalanced posture. This tension on the neck extensor muscles places excess strain on the muscles and vertebrae of the neck and back, causing pain, stiffness, and headaches. The greater the tilt of the neck, the greater the pressure on the neck and back. Poor phone ergonomics can create up to 60 POUNDS of increased pressure on your neck and back, depending on the degree of flexion in the neck.
Phone Ergonomics Tips
Here are a few tips to improve your phone ergonomics and correct your posture to relieve your neck and back pain:
Keep head up and shoulders back (ears aligned with shoulders)
Hold the phone at eye level to allow for a neutral neck position, so you don’t have to tilt your head forward
If you must look down, look down with just your eyes
Place your phone on a stand
Use earbuds, headset, or speakerphone
Take frequent breaks
Physical Therapy Can Treat Text Neck
Proper phone ergonomics will improve your posture and help relieve your pain, stiffness, and headaches. If you continue to experience pain and stiffness in the back or neck and have headaches after trying these tips, Physical Therapy can help. Give us a call at 615-435-8759 to schedule an appointment. We’re here to help you live pain-free! Click here to find a clinic location convenient for you.
For more information on Text Neck check out this article from the Cleveland Clinic.