Your texting posture likely to cause “text neck”

Over time, researchers say, this poor posture, sometimes called “text neck,” can lead to early wear-and-tear on the spine, degeneration and even surgery.

Most people have experienced back pain at least once in their lives. However, the problem is likely to increase since we cannot deny that technology has transformed the way we live, communicate and share information.
According to Dr Norbert Bwana Akantorana, a physiotherapist at Physique Centre in Kamwokya, a new trend of musculoskeletal disorders is more likely to set in worldwide because people are glued to technological devices and are not using them in the right posture.
Recent research by Dr Kenneth K. Hansraj, a spinal and orthopaedic surgeon, shows that people spend approximately four hours every day on their smartphone, computer or tablet. Chances are that throughout this time, you have assumed a wrong posture like you are looking down at your device to read; your head forward, shoulders rounded and back slumped, putting yourself at risk for the aches and pains commonly known as “text neck.”

A text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long.
According to Dr Hansraj, a tablet or smart phone demands that you tilt your neck to be able to use it. Evolution of the new technologies has moulded our bodies to function best without them but it is nearly impossible. However, individuals should make an effort to look at their cell phones with a straight spine and to avoid spending hours each day bowed over.

Dr Michael Mukasa, an orthopaedic surgeon at Comprehensive Rehabilitation Services in Uganda (CoRSU), says we always assume wrong postures in our daily lives depending on the type of work we do and our lifestyles.
He warns that the postures usually exert a lot of pressure on the backbone where several support muscles, bones, ligaments, vessels, nerves and discs are hinged thereby putting them at risk of damage as well as wear and tear.
Dr Mukasa says, “The lower one bends their head forward, the more the weight being exerted onto the neck because the muscles around the neck are stressed. Continued and prolonged bending can lead to early wear and tear of the spine and early spinal degeneration.”

Complications
Many systems are going to be damaged by your poor posture. For instance, each bone sits on a disc that acts as a shock absorber. Over stretching the neck will cause damage to the discs leading to back pain and pain radiating into the legs.
According to Dr Mukasa, the neck is supposed to curve inwards but as you repeatedly pull and stretch the neck area, it will assume another shape and it will become inflamed over time, resulting in muscle strain due to accumulation of tension which is reflected as pain in the neck.

“One is likely to develop pinched nerves since the nerve openings are in the spine, assuming a wrong posture while using your phone or reading will make the nerves to overstretch. This in turn causes numbness in the hands and legs as well as pain in the passage of the legs,” says Dr Mukasa.
Other complications may include: over stretching of the ligaments, bulging discs, and abnormalities to your neck’s natural curvature. This neck posture has also been linked to headaches, pain in the chest area, shoulders, swelling of the muscles around the neck, numbness and other neurological problems.

Caution
The spine. Your spine has a special structure that must be maintained. Since the lower back and neck area are movable, they are more prone to damage or take an abnormal shape in case one assumes a wrong posture.
Exercise. If you are working for long hours, Dr Bwana suggests that you take a break from sitting by walking around your work station for a few minutes after every hour. This will help you change from the previous posture and also stretch your muscles.

When to seek help

Dr Bwana says the time to see a doctor depends on the cause of the back pain, your age and the type of work you do. For instance, if a person has had trauma, it is advisable to see a doctor immediately.
Dr Bwana warns one to immediately see a physiotherapist, neural or orthopaedic surgeon to assess the extent of damage if;
•You feel pins, numb and weak in your arms and legs. This implies damage to nerves which are responsible for sending impulse.
•You feel pain, fatigue and a tingling sensation around the neck area

He adds that acute neck pain is reversible with pain killers and one discontinuing with the practice that has caused the pain but if it has stayed for some time, treatment may take longer.
“If someone has stayed with such pain for some time, treatment may take longer than when it is reported early. There is also a possibility however that one may develop life complications such as the structure of their neck changing, permanent numbness (damage of the nerves),” Dr Bwana says.

The right position
Good posture is also a treatment procedure to treat and prevent neck pain. When someone stands up straight and looks forward, the neck and lower back curve inward while the spine at the chest area curves outward. This is the same position one must assume when s/he sits.
Dr Bwana says, “The only thing that must change when one sits is at the hip and the knee area but in most cases this is impossible because of the work we do. However, there are back rest gadgets like corsets and braces with a structure that supports and maintain the back and neck in its natural position. Others are office chairs designed to support your back and neck as well.”