How Smartphones Are Killing Our Spines & What To Do About It

It’s no secret that almost everyone has a smartphone. In fact, a series of surveys by The Pew Institute in 2015 showed that 64% of American adults now own a smartphone of some kind. They keep us connected, offer us flexibility, and provide us with access to endless information.

They have their drawbacks. Smartphones also do a number on your spine.

Frequently hunching over your phone, texting, surfing, or reading takes a toll on your spine in numerous ways.

Pressure

According to spine surgeon Kenneth Hansraj, looking down at your smartphone exerts up to 60 pounds of pressure on your head. This is serious wear and tear, and can set you up to be a prime candidate for degenerative issues.

Pain

The motion of texting or surfing on your smartphone can cause tightness in your shoulders and pain into your arms into your wrists and hands. Too many hours spent on your device can also cause upper and lower back pain.

Muscle spasms

Over time, your smartphone usage may damage your upper back often called “text neck.”

Instead of woefully shoving your beloved smartphone in a drawer, realize there are ways to keep your phone and a healthy spine intact. You just need to take a few simple precautions. Here are four ways to prevent spinal issues from smartphone usage, and handle the ones you may already have.

#1: Be aware of your posture.

A few small changes to the way you use your smartphone can be the difference in ensuring your spine, neck, and back don’t end up suffering. Bring your phone up in front of your face, instead of leaning your head over and bending your neck to see your screen. This will keep the pressure off your neck, and minimize issues that could result.

#2: Take breaks.

Get off that phone, there’s a whole world out there! Avoid the temptation of keeping your nose stuck in your phone for an hour or more. Keep your surfing and texting to a few minutes at a time. Lay down your phone, stand up, or simply look around at your surroundings every few minutes. Frequent breaks give your spine a chance to relax.  It also relieves the pressure of bending your neck for a long period.

#3: Practice stretching.

Get in the habit of stretching your neck, raising your arms, rolling your shoulders, and twisting your back at the waste. These easy stretches are a quick way to loosen up body parts and prevent injury over time.

#4: Visit a chiropractor.

If you begin noticing pain, spasms, or irritation in your neck, shoulders, or back, make an appointment with a chiropractor. Explain when the pain occurred, the severity, and the activity that started it. You may require an adjustment to gain relief from the pain. A good chiropractor can also help decrease the chances of the injury worsening over time by addressing any underlying problems.

Conclusion

Nary a one of us are going to swear off our smartphones because of pain. However, by following these tips, improving our posture, and taking frequent breaks to stretch, we will be able to minimize the impact our phone obsession has on our spine. If you overdo it, make sure you get to an experienced chiropractor for an adjustment.