Excessive use of a smartphone (and similarly a tablet, magazine, and book) could produce considerable stress on the cervical spine and therefore cause neck pain.

Findings from multiple studies have concluded that “heavy smartphone users are commonly found to have forward head syndrome, and slouched posture.” The distribution of musculoskeletal symptoms included headaches, neck pain, upper and mid-back pain, shoulder pain, arm pain [including tingling & numbness], and jaw pain. In each of the studies pain “was most common in the neck, followed by the upper back and then the shoulders.”

Why…

The average human head weighs 10-11 lbs. According to studies by Kenneth Hansraj, a New York back surgeon, “as the head tilts forward the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees. These stresses may lead to early wear, tear, degeneration, and possibly surgeries."

To put this into better perspective, how much is…

• 25 pounds = an average 2 year old
• 33 pounds = a cinder block
• 36 pounds = a mid-size microwave
• 40 pounds = a 5-gallon bottle of water
• 50 pounds = a small bale of hay
• 55 pounds = a 5000 BTU air conditioner

What can I do to prevent “text neck,” “tech neck,” and “pain-in-the-neck…”

1. Limit activities that may cause neck problems such as smartphone & tablet use, reading, and sitting & standing with poor posture
2. When possible, bring your tablet, books, and smartphones up to eye level during use
3. Integrate stretching of your neck muscles regularly (see sdccdergo.org resources for Computer and Desk Stretches)
4. Sit with correct posture. Take regular breaks from prolonged sitting.

To learn more:

A Comparison of Cervical Flexion, Pain, and Clinical Depression in Frequency of Smartphone Use

What Texting Does to the Spine 

The launch of the Apple watch garnered much press and interest, but smartwatches, including those made by Asus, LG, Microsoft, Motorola, Pebble, Samsung, Sony, and others bring a new set of ergonomic and safety challenges.

Here are a few common sense approaches to smartwatch ergonomics and safety:

• Do not check your texts or perform other functions on a smartwatch while driving.  Earlier this year, British consulting firm Transport Research Laboratory (TRL) and The Sunday Times found that drivers reading messages on a smartwatch take 36 percent longer to react to emergencies on the road than those using a smartphone without a Bluetooth hands-free device.  The study also provides evidence that smartwatches and smartphones are more distracting than having a conversation with a passenger.
• Use effective security controls to protect data.  Data collected by wearable computers like a smartwatch may be confidential, private, and not for “public consumption.”  Although it’s straightforward to see the benefits of capturing detailed medical, health, fitness, lifestyle, daily routine, location (GPS and cameras), without the right security controls criminals may find ways to commit theft, fraud, identity theft, and other crimes against you.
• Remove smartwatches, watches, and all wrist jewelry while keying or using a mouse.  In the Apple announcement, the company suggested that the “hourly reminder to be more active” will encourage healthy behavior.  Unfortunately if you are a regular keyboard and mouse user, watches and other jewelry can put pressure on the sensitive anatomy of the anterior portion of the wrist.  A smartwatch should be removed when using a keyboard, mouse, or other device that may position the anterior wrist against a surface.
• If you add a smartwatch to your technology viewing, try to limit screen time to prevent eyestrain.  Some doctors believe that we are more at risk for certain eye diseases since the advent of computer screens.

For more information about smart technology, ergonomics, and safety, please see:

Driver Distractions: Why a Smartwatch Could Lead to a Crash 

Driver Distractions: The Gadgets Most Likely to Cause an Accident 

10 Tips for Keeping Your Data Safe in the Cloud

Recent research at Washington State University identified a greater incidence of neck muscle strain while using a tablet compared to sitting with the head in a neutral position.  Participants were tested in multiple positions while reading and typing for 2 to 5 minutes. They study was designed to help evaluate head and neck “biomechanics during tablet use, and the implications for neck musculature.”

Some interesting findings and outcomes from the research included:

• More than half of people aged 35-49 use tablets regularly
• Participants in the study used the tablets in different positions – handheld, on a table and in the lap – both with and without stands.  X-rays were taken to document neck postures during these tasks.

Anita Vasavada, one of the study’s lead researchers noted that “increasing sales and use of tablet PCs in the home have brought an anecdotal association between neck pain, neck muscle fatigue and use of tablets and touch-screen devices; however, we can’t say definitively that chronic neck pain is caused by their devices.”

Key takeaways and suggestions:

• It is likely that abnormal postures adopted while using tablet PCs may increase mechanical loads in the neck
• The lowest demand on the neck was when the tablet was in a high propped position (see photos)
• Using good ergonomics such as neutral postures will reduce the incidence of strain

Want to learn more:

Mobile Phones and Tablet Tips (University of California)

In a study by Harvard School of Public Health, experienced tablet users completed a series of tasks using two types of touch-screen tablets.  Each had a case that with adjustments that allowed for the units to adjust for tilt and be propped up.  The findings reveal some simple, yet effective opportunities for healthy ergonomics.

Tablets, smartphones, and other touch-screen devices are fairly recent additions to technology.  And those using tablets and smartphones are more likely to sit in a flexed posture.

When using a touch-screen device, the most important factor to consider is posture.

Here are a few suggestions to improve posture and work safely when using touch-screen devices:

• Place the touch-screen device on a higher surface, such as on a table rather than on your lap.  When sitting on a couch, use a pillow or small box on your lap to support the device
• Laying on your back, with arms propped up may be a comfortable alternative
• Find a balance between a steep and low angle that allows for healthy and comfortable neck, shoulder, wrist and arm postures
• Those using touch-screen computer monitors (in traditional settings) occasionally may find themselves extending their arms to reach the screen and may need to move closer to the monitor so as to not overextend
• Take frequent breaks, including a 1-2 minutes stretch break every 30-60 minutes.

According to the findings, postures were at their healthiest when the “devices were set at their steepest angle;” however, the “steeper angles may be detrimental for tasks requiring your hands, such as typing a long email.”  As reported in the study’s conclusion, “these data suggest that head and neck posture can be improved through case designs that allow for optimal viewing angles and elevating the device and avoiding lap-level locations.”

Touch-screen devices, tablets, and smartphones were designed for quick reference, entertainment, and to serve as a communications tool.  Traditional keyboards and mouse devices (available for touch-screen devices) are the better choice if the device is being used for more traditional tasks such as email, spreadsheets, and other mouse and key intensive work.

Want to learn more:

Touch-screen tablet user configurations and case-supported tilt affect head and neck flexion:  Study published in Journal of Prevention, Assessment, and Rehabilitation

Mobile Phones and Tablet Tips (University of California)