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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 September 16, 2019

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          How to Stop Procrastinating: 11 Practical Ways for Procrastinators

          You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

          We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

          The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

          Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

          1. Break Your Work into Little Steps

          Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

          For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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          • (1) Research
          • (2) Deciding the topic
          • (3) Creating the outline
          • (4) Drafting the content
          • (5) Writing Chapters #1 to #10,
          • (6) Revision
          • (7) etc.

          Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

          2. Change Your Environment

          Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

          One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

          3. Create a Detailed Timeline with Specific Deadlines

          Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

          Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

          My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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          Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

          4. Eliminate Your Procrastination Pit-Stops

          If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

          Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

          I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

          5. Hang out with People Who Inspire You to Take Action

          I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

          Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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          As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

          6. Get a Buddy

          Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

          I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

          7. Tell Others About Your Goals

          This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

          For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

          8. Seek out Someone Who Has Already Achieved the Outcome

          What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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          9. Re-Clarify Your Goals

          If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

          Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

          10. Stop Over-Complicating Things

          Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

          Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

          11. Get a Grip and Just Do It

          At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

          Reality check:

          I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

          More About Procrastination

          Featured photo credit: Malvestida Magazine via unsplash.com

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