Constant pain in the neck and shoulders, even during resting times, can cause surprises: the phone is excessive. “Text Neck Syndrome”, as it is known, arises from the recurring inclination of the neck while using electronic devices, a significant overload on the spine.
This poor posture can add a weight of 27 kg to the spine, which stimulates severe pain, disk herniation and other serious problems. Physiotherapist Christina Cepeda warns that in addition to pain, syndrome can cause headaches, fatigue and moving the neck.
In the long run, lack of treatment can lead to severe conditions such as tingling, numbness and weakness in the hands, as well as radiation back pain. Hours or days require immediate medical care for continuous symptoms, as they refer to serious spinal problems.
How to prevent syndrome?
- Proper posture: Put the phone screen or other electronic devices at the eye level. Avoid bending down your neck while using devices. Relax your shoulders and keep the spine upright.
- Regular stretching: Stretch for neck and shoulders all day. Bend your head side by side and back and forth and make circular movements with your neck. Stretch the shoulders, move them up, back and down.
- Frequent breaks: Make a break regularly when using electronic devices. Increase, walk and move to reduce muscle tension. For every 20 or 30 minutes, defeat the screen for a few seconds and focus on the distant object.
- Ergonomics: When using computers, adjust the chair and screen height to maintain the correct posture. Use mobile or tablet brackets to increase the screen to eye height.
- Exercises: Practice exercises that strengthen the neck and back muscles. Pilots and yoga can help improve posture and reduce muscle tension.
- Awareness: Learn about your posture when using electronic devices. Correct posture whenever you realize that you are bending your neck. Limit the use of electronic devices, especially at rest.
*With information from portal metropoles
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