Your Smart Phone Could Be Rapidly Aging Your Spine

Chances are you probably haven’t given much thought to how your neck and back are faring in the era of the smart phone. In our practice, we see first hand how poor posture contributes to premature aging in the spine. It’s practically a reflex to pull out our smart phones when we’re standing in line, sitting at the airport or using public transportation. And while these devices are great tools, our bodies are beginning to retaliate—and mourn the pre-smart phone days.

How poor posture affects the spine

What exactly are these contemporary conveniences doing to our bodies? Research on surgeons postures, which is a posture similar to that of looking at your smart phone, shows that with each degree that our heads flex forward, the strain on our spines dramatically increases. An adult head weighs 10 to 12 pounds in the neutral position. But when your head tilts forward 30 degrees, the weight experienced by the spine climbs to a staggering 40 pounds.

How pervasive of a problem is this? Astoundingly, according to recent statistics about screen time, the average American spends 7 hours and 4 minutes per day on screens. Over the course of a year, that adds up to 2500 to 3000 hours of strain and stress on our spines. As a result, the number of people dealing with headaches, neck pain, shoulder stiffness and other associated pain has skyrocketed. Trained to address postural changes and functional declines, physical therapists are well-versed in treating this modern-day phenomenon, widely known as “text neck.”

Cumulative effects age the spine

Over time, this type of poor posture can have a cumulative effect, leading to spine degeneration, pinched nerves and muscle strains. Scheduling an appointment with a physical therapist can help people learn how to interact with their devices without harming their spines. The PT will prescribe a home exercise program that includes strategies and exercises that focus on preserving the spine and preventing long-term damage.

Exercise is an important part of taking care of our spines as we age, but what we do when we’re not in motion matters, too. Optimizing your work station, doing stretches at work (especially if you have a computer-based job), and being mindful of your sitting posture are also important lifestyle changes.

So next time you pick up your smart phone or curl up with your e-reader, do a quick check of your head and neck posture. Your body will thank you for years to come.

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