Your Smartphone Could Be Rapidly Aging Your Spine
You probably haven’t given much thought to how your neck and back are faring in the era of smartphones, but studies show that you certainly should. It’s practically a reflex these days to pull out our smartphones when we’re standing in line, sitting at the airport, or riding the subway. And while it’s great that we rarely need to venture beyond our pockets for entertainment, our bodies are beginning to retaliate. So, what exactly are these contemporary conveniences doing to our bodies? A surgeon-led study published in Surgical Technology International assessed what impact a surgeon’s head and neck posture during surgery — a posture similar to that of smartphone texters — had on their cervical spines. With each degree that our heads flex forward (as we stare at a screen below eye level), the strain on our spines dramatically increases. When an adult head (that weighs 10 to 12 pounds in the neutral position) tilts forward at 30 degrees, the weight seen by the spine climbs to a staggering 40 pounds, according to the study. How pervasive of a problem is this? According to the study, the average person spends 14 to 28 hours each week with their heads tilted over a laptop, smart phone, or similar device. Over the course of a year, that adds up to 700–1400 hours of strain and stress on our spines. As a result, the number of people dealing with headaches, achy necks and shoulders, and other associated pain has skyrocketed. Trained to address postural changes and functional declines, our physical therapists at Elite Physical Therapy are well-versed in treating this modern phenomenon, widely known as “text neck.”
According to Elite physical therapist Courtney Berry, DPT, there are numerous things you can start doing now to prevent continued or further damage from text neck. “Try elevating your phone to your eye level,” says Courtney. “You place prolonged strain on your neck when you are constantly looking down. If you are already feeling strain, you can do exercises such as chin tucks and scapular retractions to assist in strengthening your postural muscles (those muscles that act predominantly to maintain your posture). These muscles are prone to becoming weak from poor texting posture,” Courtney explains. She also adds, “Maintaining proper posture and engaging correct muscles when texting is key to preventing any initial or future impairments.” Over time, this type of poor posture can have a cumulative effect, leading to spine degeneration, pinched nerves, and muscle strains. Scheduling an appointment with an Elite physical therapist can help people learn how to interact with their devices without harming their spines while demonstrating proper exercises and posture for preventing text neck. The PT will prescribe an at-home program that includes strategies and exercises that focus on preserving the spine and preventing long-term damage. Exercise is an important part of taking care of our spines as we age, but what we do when we’re not in motion matters, too. So next time you pick up your smartphone or curl up with your e-reader, do a quick check of your head and neck posture. Your body will thank you for years to come.
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Chipotle Black Bean Burgers
Ingredients •
Inspired by ArisMenu.com
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1 pinch salt
2 cans black beans, drained and rinsed
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1 tablespoon cornstarch
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1/2 medium onion, roughly chopped
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1 handful fresh cilantro
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3 cloves garlic
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1 teaspoon Sriracha
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2 tablespoons chipotle peppers in adobo sauce
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1/2 cup gluten-free rolled oats
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2 teaspoons cumin
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1–2 tablespoons olive oil
Directions 1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.
Elite PT • (318) 443-3311 • 3
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