Disc herniation. Pinched nerves.  Muscle spasms.  Carpal tunnel pain.  Am I scaring you?  I hope then, because seriously people, YOU DON'T Want TO MESS WITH YOUR CERVICAL SPINE!

Ok I'll stop yelling at present…

"Texting cervix" is the  name  for the new diagnosis that is plaguing people all over the world. Technology may be moving u.s.a. forward, merely it's also hunching us forward as well. The chronic pain we've developed, as a upshot of hunching frontwards all solar day long, has become an epidemic of mass proportions. Forrard head posture, which used to plague mostly the older generation, is now prevalent in xvi year old smart phone addicts.

Clearly stopping all smartphone usage is non an choice.  So here are some practical means y'all can nonetheless exist on your phone, AND salve your neck at the same time.  Here are the cardinal points to remember about when attempting to alter your texting position (and reduce your pain):

  1. Proceed the telephone at centre level. This will assist keep the cervical spine in a more neutral position.
  2. Minimize the amount that the artillery are floating in forepart of the body.  This tends to engage the shoulder muscles which can engage the cervix muscles.
  3. Notice a place to rest your elbows.  In the examples below I use my hand, my ribs, my desk and my knees as possible options.

I've outlined each position and the fundamental notes.  I've too recorded a video on this topic so you can see the demonstrations live. Note that in some cases, you tin can actually use this position as a way to strengthen your dorsum muscles and appoint some important postural muscles while you hold your phone. This means you're actually working out and texting at the same fourth dimension! Well, kind of, it's really more an isometric muscle activation practise, but in the world of postural modification, these exercises are quite effective.

Continuing and texting:

This is the nearly difficult position to implement, but this position should help.

  1. Stand up tall and whorl your shoulders back and down.
  2. Place your left manus on your right rib cage.  Place your right elbow on peak of your left hand to support your correct arm.
  3. Use the correct hand to view your telephone and swipe with your thumb.
  4. Switch sides often to avoid overuse/fatigue.
  5. To type in this position, place your elbows on the bottom ribs so yous can hold the phon
    e with both hands and type.

Desk work and texting:

  1. Sit tall in your desk-bound chair and identify your elbows on your desk.
  2. Concur your telephone at centre level.
  3. Push downward with your elbows into the desk, and engage your back muscles (nether your underarms), while at the same fourth dimension bring your shoulders down and away from your ears.

Sitting and texting:

  1. Move to the front of your desk or chair and lean forward with a flat back.  Place your
    elbows on top of your knees.
  2. Hold your phone at eye level.
  3. Push down with your elbows into your knees and engage your back muscles (nether your underarms), while at the same time bring your shoulders down and abroad from your ears.

Flooring sitting and texting:

  1. Button your barrel upwardly against a wall or headboard behind you lot.  Bend your
    knees in front of you and place your elbows on meridian of your knees.
  2. Hold your phone at heart level.
  3. Push down with your elbows into your knees and appoint your back muscles (under your underarms), while at the same time bring your shoulders down and away from your ears.

These are simple changes you lot can make to your daily life that will minimize the negative effects of your phone usage. If you notice yourself forgetting and getting back to old habits, just right yourself once more.

Awareness is a key component of making changes, and being aware of the impact of all that "looking downward" is the first step toward success and saving your cervical spine from hurting!