Mobile devices are a pain in the neck!

I love mobile devices, I can access information, dictate letters, manage emails and banking anywhere, anytime I want. They are light and fit into my pocket or small bag, ensuring that they come with me whenever I choose. In fact, the mobile device may be the most convenient piece of personal technology developed in the last 12 years. Another thing I love about mobile devices, are that they have resulted in an increased number of patients coming to my clinic here in West Perth with neck pain and headaches!

According to data from the RescueTime app, the average time spent on our phones are 3 hours and 15 minutes a day! 

The top 20% of smartphone users have daily screen time in excess of 4.5 hours.  Most people check their phones 58 times a day.  That is a lot of time looking at a small screen.  Generally, one’s posture, when looking at a mobile device is one of full neck flexion, that is, resting their chin on their chest, a position it was not designed to spend much time in.  The head weighs between 4.5 to 5kg.   This posture places excessive strain on the neck muscles and ligaments, and can, over time lead to a straightening of the neck which can be a biomechanical disadvantage. Excessive neck muscular strain results in accumulation of metabolites in the muscles, resulting in pain and/ or headaches.  To illustrate the point, hold a 4-5 kg weight in your hand, rest your elbow on a bench and slightly lean your forearm forward.  See how long you last.

Reducing the time spent in sustained neck flexion will reduce neck pain.  

Some simple solutions include, conscientiously deciding when to look at your device, regularly look up from your screen, perform simple neck retraction exercises (i.e chin tucks- making a double chin) and roll your shoulders backwards in circles to retract the shoulder blades.  Improving your posture, neck, shoulder and core strength will also help reduce neck pain and headaches. 

For other tips on reducing neck pain and headaches, contact the TMJ and Headache Clinic, where we will be happy to help.