The hidden cost of using a smartphone: up to 27 kilograms. This is the load placed on the cervical vertebrae when the head is tilted forward at an angle of about 60 degrees - when reading on WhatsApp or scrolling on TikTok • Gali Seltzer, Director of Physiotherapy, explains what can be done
Up to 27 kilograms. This is the load exerted on the cervical vertebrae when the head is tilted forward at an angle of about 60 degrees - when reading on WhatsApp or scrolling on TikTok. If you will, exactly the weight of an 8-year-old child sitting directly on the back of the head.
This phenomenon already has an official name, and it worries doctors and orthopedists all over the world - Text Neck Syndrome.
At first it feels like just a slight discomfort in the back of the neck, but without changing habits, this staring can turn into chronic, irreversible pain.
How much does the head weigh?
In a normal, upright position, the human head weighs around 5 kilograms. The cervical spine is built in a C-shape to hold the weight easily and in perfect balance.
The problem begins the moment you tilt your head forward to read a message or scroll through your feed. The sharper the angle of the bend, the mechanical load on the neck muscles and ligaments skyrockets. From a bend of 15 degrees, with the phone slightly below eye level, the load on the neck increases to 12 kg. The load increases as the bend of the neck deepens, until the phone is on your feet, at about 60 degrees. Then the load on the neck almost doubles and reaches about 27 kg - 5 times or even 8 times the original weight.
The neck muscles become too long and have difficulty holding up under the load. The pathological posture affects the vertebrae of the cervical spine and the discs between them.
The domino effect
The damage caused by the syndrome really doesn't stop just in the neck:
Headaches and numbness in the hands: Tight and tense neck muscles are one of the causes of severe headaches. In addition, pressure on the nerves in the cervical spine causes abnormal sensations along the arms, such as tingling, numbness, and a burning sensation.
Bent and closed posture: To compensate for the weight pulling the head forward, our shoulders collapse inward and our upper back rounds. The result is a slouched appearance, widespread back pain, and an increased risk of developing a hunchback (kyphosis).
The TikTok generation is in danger
Today's children and teenagers are at the highest risk. Since their skeletal systems, muscles, and bones are still in the growth stages, the poor posture habits they adopt in front of tablets and mobile phones can turn into permanent structural deformities.
To prevent irreversible damage, parents' role is to set clear limits on static screen time, organize an ergonomic learning area for children that requires upright sitting, encourage them to engage in physical activity outdoors, and most importantly, serve as a personal example.
What can be done?
Change the position of your hands and elbows: When sitting, rest your elbows on a table or chair arm, or cross one hand on your stomach to hold the elbow of the other hand at chest level. This position naturally raises the phone to your line of sight and prevents the deep muscles in the back of your neck from tiring.
Even scheduled lying on your stomach while rolling over in bed can force the shoulder girdle to remain in an upright and healthy position.
Adopt smart screen usage habits
Instead of bending your entire head forward to read messages or watch videos, practice keeping your head completely upright and only lowering your pupils downward. This will keep your neck at a neutral and safe angle of zero degrees.
It is recommended to reduce screen time by switching to voice messages and regularly using the voice recording feature that converts speech to text, saving you the need to stare at the virtual keyboard.
Additionally, increase the font size, as small text causes the body's automatic instinct to lean forward and lower the neck in order to be able to decipher what is written on the screen.
The smartphone is here to stay, but our skeletal structure won't change to accommodate it anytime soon. Preventive corrective movement, where every scrolling action is accompanied by active physical awareness, will help maintain spinal health over time.
• The writer is the director of the physiotherapy department at the Integrative Medical Rehabilitation Hospital Ker
