Right now you might be reading this article looking down at your phone. Though it may seem typical to you, it holds untold hitches relating to your physical health. And, it is suggested to stop doing that as much as possible.

According to a study published in the journal Surgical Technology International, looking down at your phone can force up to ten kilos of your body weight on your spine. Just imagine devoting hours together slumping on your smartphone causing damage to your back and neck.

The painful burden that comes along from staring down at devices also known as 'text neck’ and is rapidly turning a global epidemic.

Looking down smartphone for two to four hours for your day puts a lot of pressure on the front of the neck. This is especially distressing as it can cause intervertebral discs to migrate backward, thereby increasing the chances for a bulging disc. This can not only lead to a literal pain in your neck, but also put a lot of stress on your muscles, tendons, and ligaments.

Your head weighs more or less 5 to 6 kg, so when you are standing upright, you are putting that much amount of stress on your spine. Leaning your head forward increases the amount of pressure and weight on your spine. Therefore technically, when you tilt just 15 degrees forward, you add about 12 kilos; at 30 degrees, its 18 kilos; at 45 degrees, its 22kilos; and at 60 degrees, it's 28 kilos of stress.  

Symptoms of Text Neck

The most common symptoms associated with text neck are pain and soreness, including chronic, sharp, and nagging discomfort, as well as severe muscle spasms. However, if a cervical nerve is pinched, the pain may radiate down your arm and into your hand.

Tips to Avoid Text Neck   

Since it is impossible to put your smartphone on the bay you can at least ensure to have a correct posture, aligning your ears with your shoulders. Putting your phone pretty much directly in front of your face helps you at least a little.

1. Refrain yourself from using your phone for hours together straight, instead take regular breaks from your device and change your posture.

2. To relieve pressure on your neck, try lying on your back.

3. Keep your spine erect and practice good posture. By keeping your shoulders pulled back, your body will stay aligned in a neutral position.

4. Make yourself free to work out and stretch daily. In case you do not have time for exercise, simply arching your neck and upper back in a backward motion from time to time will help ease muscle tension.

By Sowmya Sangam