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Using Your Smartphone Too Often Can Wreck Your Spine, Research Finds

Using Your Smartphone Too Often Can Wreck Your Spine, Research Finds

We are all guilty of checking our smartphones at every opportunity but are we really thinking about how the process of looking down at our phones is affecting our spine and back health?

“Text neck” is fast becoming one of the major causes of neck pain and we probably aren’t even aware of it. The modern epidemic is becoming a major concern for health experts including Kenneth Hansraj who has recently published new research into the detrimental effects our smartphones are having on our spines including wear-and-tear, bad posture and even corrective surgery.

How Checking Our Phones Affects The Spine

Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine, explains the impact constantly texting, emailing and checking social media from our phones really has on the back and spine. He explains that the average head weighs around 5.4 kg, our body is able to support this weight efficiently with good, straight posture but as we move the neck forward, the weight on the spine increases at each angle.

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    With each angle, the amount of weight increases and puts immense pressure on our spine and back muscles. With a 60 degree neck angle, it’s a 60lb (around 27kg) weight pressure on the spine – to put that into context that’s like having an average 7 year-old child around your neck every time you look right down at your phone. For many of us that’s for several hours each day.

    It can also exacerbate an underlying condition such as pinched nerves or herniated discs as well as causing tension headaches.

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    What Can We Do To Counteract This?

    Let’s face it, asking people to stop checking their phones is a big ask but being mindful of bringing your phone upwards so the neck angle isn’t as significant will make a big difference.

    However, there are simple exercises we can perform that you can do daily in order to help correct and negate the damage from text neck. Peforming these throughout the day will improve your posture, stretch out your back and spine, and promote a healthy alignment.

    1. Shoulder Blade Pinches

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      The slouching action we form when checking our phones is one of the major causes of neck pain. To counteract the slumping forward of the shoulders it’s good to force them back to stretch and strengthen the muscles in the upper back.

      • Sitting or standing with your back straight, draw your shoulder blades towards each other. You can interlock your hands behind your back for maximum stretch.
      • Hold this for a few seconds, release and repeat.
      • Try to perform 10 reps every hour throughout the day.

      2. Chin Tuck

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        This exercise is great for strengthening your neck muscles and also pulls the neck right back in to align with your back.

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        • Stand tall or sit up straight while sitting, keeping your chin parallel to the floor.
        • Gently draw your head and chin back like you’re creating a double chin. You can use your fingers to push your chin back but make sure your head is facing forward and tilting in any direction.
        • Doing this gently, you should feel a stretch along the back of the neck.
        • Release your chin and repeat.
        • Do around 10 reps each hour.

        3. Doorway Stretch

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          You can stretch out your back muscles by making use of any doorway. This move counteracts the sunken chest from too much slouching.

          • Stand inside a doorway, bend your right arm at a 90 degree angle and place your forearm on the doorframe.
          • Position your bent elbow at shoulder height and rotate your chest left. You should feel a stretch in your chest and front shoulder.
          • Hold this for 30 seconds and repeat with the other arm.
          • Do this as often as possible throughout the day.

          4. Pec Stretch

          As with the exercise above you can also use both arms at the same time to get both a stretch around the front of your chest and straighten and align your shoulders to promote a straight spine.

          • Standing in the doorway with one leg out in front of you, place your arms at 90 degrees on each side.
          • Slowly push forward so you draw your shoulder blades together and feel a stretch along the front of your chest.
          • Hold for 30 seconds and repeat throughout the day.

          While checking our phones is a habit that’s hard to break, remember to be mindful of how often you do it and the position of your neck. Bring your phone up to eye-level as much as possible or now that you’re aware of the damage you could be doing to your neck and spine, try to make a conscious effort to check your phone less during the day.

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          Jenny Marchal

          A passionate writer who loves sharing about positive psychology.

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          Last Updated on July 5, 2019

          5 Reasons Why You Should Always Be Yourself

          5 Reasons Why You Should Always Be Yourself

          When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

          “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

          You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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          Why should you always be yourself?

          Because you will:

          1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
          2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
          3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
          4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
          5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

          No matter what you experience in life, the only person that will always remain constant is you.

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          Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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