This article was originally published on Spineuniverse.com by Joshua M. Ammerman, MD
Millions of people do it throughout the day and are totally unaware that cell phone use can be detrimental to the back. Did you know that cell phone use can double or triple the weight of your head and can strain your neck? If you are reading this article on a cell phone or tablet, you are probably doing it right now: Tilting your head forward and down in order to look at your device.
Cell phones and tablets are changing the way we access information and entertainment. The use of these devices influences our posture and body mechanics in unhealthy ways that contribute to neck, upper back, shoulder, and arm pain. Furthermore, poor posture while sitting, standing, walking, or in a static position can lead to more than upper body pain and stiffness—poor posture affects other parts of the spine, such as the middle and low back.
How much does a human head weigh?
Typically, an adult human head weighs between 10 and 12 pounds. As the head tilts or angles forward, the cervical spine’s (neck) muscles, tendons, and ligaments support the head during movement and when static; such as holding the head in a forward tilted position. Even the neck’s intervertebral discs are involved and help absorb and distribute the forces exerted on the neck.
How much heavier is the human head when tilted forward?
To find out, Kenneth K. Hansraj, MD, Chief of Spine Surgery at New York Spine Surgery and Rehabilitation Medicine, created a computer model of the cervical spine. In an article published in Surgical Technology International, he reported that this model showed that the strain on your neck rises as the forward angle of your head increases.
- At 15 degrees of forward tilt may equate to a head weighing 27 pounds.
- At 30 degrees forward, the strain on the neck equals a 40 pound head.
- The greater the angle, the greater the strain: 45 degrees forward equals 49 pounds of strain, and 60 degrees forward equals 60 pounds.
Now consider the fact that the average person is holding his or her head forward to look at a phone or read a tablet for 2 to 4 hours a day, according to Dr. Hansraj. Teenagers spend even more time each day looking down at their devices, he added. As you tilt your head, you also move your shoulders forward into a rounded position, which is another aspect of poor posture. All this excess strain creates extra wear and tear on the structures of the neck, upper spine and back, and contributes to/can lead to spinal degeneration that may require surgery.
Postural awareness a positive first step
Making good posture a habit can help prevent neck or back pain from developing, along with related posture and biomechanical problems. Good posture means that your head is upright, your ears are in line with your shoulders, and your shoulder blades are down and retracted.
“In proper alignment, spinal stress is diminished. It is the most efficient position for the spine,” Dr. Hanraj said. Good posture is not only good for the health of your spine; it is good for your over-all health and mood as well as, Dr. Hansraj noted. Other researchers have found that standing straight elevates testosterone and serotonin levels and decreases cortisol levels, hormones that affect your mood, he reported.
However, modern life still requires you to check your phone or use your tablet many times a day. How do you do that and safeguard your neck?
- First, don’t use your cell phone or your tablet for extended computer work, according to Stanford University’s Environmental Health and Safety Department.
- Use your desktop or laptop computer for extended work and make sure these devices are arranged ergonomically.
- When you use a cell phone, instead of bending your head to look down at it, raise your phone.
- When you are reading the screen, bring the phone up level or just a little below your face.
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