The digital age has dramatically transformed the way teenagers learn, interact, and entertain themselves. However, this shift has brought with it a silent health threat—text neck. Considering many published reports, it is evident that extended device usage and slouching have led to a significant increase in neck pain among adolescents, particularly those aged 14-24. Doctors have observed a 10-15 per cent rise in neck pain cases over the past year. We tap an expert to know more about this.
What is ‘Text Neck’?
If you are used to looking at any digital screen (laptop, phone, tablet, etc.) for a longer period of time and feel strain and discomfort in the neck, then it is referred to as text neck, according to Dr. Suman Tadagonda, Sports Medicine Physician, Specialist in Spine and Athletes Health. "It is developed through a forward-leaning posture, which over a period of time increases the load on the cervical spine," he says.
For example, when your head is aligned at 0 degrees in ideal posture, the weight of the strain is 5kg, which is bearable most of the times. However, Dr. Tadagonda says that by every single degree the head tilts forward the weight of the strain increases and it impacts the cervical spine with extra pressure. "In kids, at 60 degrees, the weight of the strain can be 27 kg (an ideal weight for an 8-year-old). A teenager bearing the same weight is likely to develop cervical issues," he explains.
According to Dr Tadagonda, it can lead to:
- Chronic neck pain
- Stiff shoulders
- Long-term spinal alignment issues
Why Higher Risk Among Teenagers?
- Increased Screen Time: Teenagers spend most of their time on smartphones, gaming consoles, and tablets during leisure time. "The common observation is that they spend hours of leisure time on gadgets with their heads bent forward texting, gaming, or binge-watching. This posture is impacting their neck health leading to text neck," he says.
- Lack of Awareness: Unfortunately, many schools promoting digital learning fail to educate students about maintaining ideal posture and preventing discomfort.
- Lack of Active Lifestyle: Unlike earlier generations, today’s children are inclined towards sedentary lifestyles and excessive gadget use, with less time spent on outdoor activities. "With no stretches or inadequate physical activity, there is a high chance of reduction in muscle strength and flexibility. Eventually, it will make the neck and spine muscles more prone to strain and injury," Dr. Tadagonda says.
How to Prevent ‘Text Neck’?
- Create Ergonomic Study Setup: Create a well-lit, ergonomic study area. Position computer screens at eye level to reduce bending forward.
- Inculcate Postural Awareness: Let children learn how to hold their devices and at what level and angle they should be kept to an eye. It will minimize the need to bend their necks.
- Promote Regular Breaks: Encourage children to follow the 20-20-20 rule. Let them practice to give their neck and eyes a break.
- Time-bound Screen Space: Give them screen space. But restrict it with set boundaries. It may be a hard push initially. Eventually, it can promote outdoor play and hobbies.
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