By Jodi Gootkin, PT, MEd, Director of Broward College Physical Therapist Assistant Program offered at Florida SouthWestern State College
It may not be surprising to learn that more than two thirds of Americans own a Smart Phone and for 10% of us it is our only access point to the internet.1 Personal electronics have transitioned from simple mobile telephones to our lifeline for communication via text and email, entertainment, gaming, and connection to the vast internet world. What is interesting is that many individuals are finding that their devices may also be the source of some daily aches and pains they are experiencing. The physical shift from sitting upright in ergonomic chairs at desktop computers on full sized keyboards and screens to slouching on couches or wandering down hallways viewing tiny screens using our thumbs is taking a toll on our bodies.
Our bones and muscles are designed to function best when we are in an erect posture with our heads centered over our shoulders and a gentle c-shape curve in the back of ours necks. The human head weighs ten to twelve pounds. When we bend our neck forward just slightly, even a minor fifteen degrees or an inch, that weight doubles. The weight continues to increase exponentially the further we bend forward reaching up to 60 pounds.2
Now, consider the typical texting positioning: slumped in a seat or standing with the phone at waist height and the head looking down. Both of these postures cause the head to shift forward, and we lose our natural alignment. This places increased stress on the muscles working to support the head against the pull of gravity.
The muscles in the back of the neck and upper trapezius of the shoulder are vulnerable to overwork in this position. Forced to contract for prolonged periods of time; they will enter into a pain-spasm cycle. Much like pinching a straw, the force of the muscle contraction on the blood vessels in that area restricts oxygen and nutrient supply to the contracting muscle. The body reacts by triggering pain receptors in that region to initiate a protective response. If the aggravating activity is not
eliminated, this cycle continues resulting in pain, limited motion, and weakness.
Have you ever tried resting your arms on the edge of a chair or desk thinking this will bring the phone closer to your field of vision and take the pressure off your neck and shoulders? You may have traded one problem for another as your ring and pinky fingers begin to tingle. No worries, this brief episode would not have caused long term damage and was likely relieved with changing your arm position. However, Cubital Tunnel Syndrome can develop from
prolonged pressure over the ulnar nerve which sits on the inside of your elbow. Often referred to as the funny bone, if the nerve compression persists, then pain, numbness, or weakness can occur in the hand.
From toddlers to teens to grandparents, our love of scrolling, swiping, and texting may not be the only thing we have in common. The 18 – 24 year olds send and receive an average of 3,853 texts a month, while their parents are averaging over a thousand, and grandparents are texting 500 times.3 This can create pain at the base of the thumb near the wrist. Inflammation of the tendons that control the thumb movements, called De Quervain’s Tenosynovitis, develops in reaction to the repetitive light typing motion. The irritation results in tenderness or pain with thumb and wrist motions as well as difficulty pinching or grasping with the thumb or hand.
Over time, prolonged awkward postures and repetitive motions from Smart Phone use can contribute to the development of musculoskeletal conditions. To minimize your risk, incorporate these strategies:
• Maintain erect posture by tucking your chin back (like a turtle retracting back into its shell)
• Avoid bending your neck down and rounding your shoulders forward
• Bring the device up to eye level with your shoulders relaxed down
• Utilize two hands when holding your device
• Do not lean your elbows on hard surfaces
• Alternate hands to navigate the device
• Reduce your keystrokes by using predictive text, autocomplete, and voice to text features
Consulting a physical therapist can identify the origin of your discomfort, provide advice on posture, and suggest specific exercises to aid in improving your symptoms. After an evaluation by a local physical therapist, you may find you are receiving education, exercises, and stretches from alumni of the Broward College Physical Therapist Assistant Program offered at Florida Southwestern State College!
Important Dates
at Florida SouthWestern State College
FSW Open House
(Fort Myers Campus Only)
October 22, 2015 | 3pm-6pm
Veteran’s Day
November 11, 2015
College Closed
Thanksgiving Holiday
November 26-29, 2015
College Closed
Priority Application Deadline
for Spring 2016 Admissions
December 4, 2015
Winter Break
December 21, 2015 – January 3, 2016
College Closed
Final Application Deadline
for Spring 2016 Admissions
January 2, 2016
1 Pew Research Center. US Smartphone Use in 2015. Retrieved September 7, 2015 from http://www.pewinternet.org/2015/04/01/us-smartphone-use-in-2015/
2 Hansraj, K. Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Retrieved September 7, 2015 from https://cbsminnesota.files.wordpress.com/2014/11/spine-study.pdf
3 Experian. The 2013 Digital Marketer Report. Retrieved September 7, 2015 from http://www.experian.com/marketing-services/2013-digital-marketer-report.html