Can Using Your Phone Cause Back Pain?

Back pain. What does your phone have to do with it?

When you experience pain in your upper back, the last thing you may think about is that your phone could be causing it. But research shows that holding your phone can cause pain in the back or neck for reasons linked to posture.

The health problems that arise from improper posture while using cell phones may not concern you, but they should. According to research, poor posture can trigger health risks such as chronic neck and back pain, digestive and heartburn issues, and circulation hitches.

On Average, How Much Time Do People Spend on Their Phones Every Day?

The average person in America spends three to six hours on their smartphone daily. That means people may be slouching or looking down for lengthy periods.

The strain slouching puts on your neck and back may not be obvious at first, but it is bound to cause problems in the long term.

What Happens Whenever You Move Your Head Down?

Every time you look down to use your phone, three things happen.

• Your neck lurches forward

• Your shoulders move up or droop forward near your ears

• Your shoulder and neck muscles contract

In their proper alignment, neck muscles support your head’s weight, which is around 10 pounds. So, whenever your head drops to look at your phone, you double the weight on your neck muscles.

Your shoulder muscles are not spared, either. For every inch your head slouches to look at your phone, you add 10 pounds of pressure to your shoulders. For instance, if your head is four inches down when using your mobile device, that is similar to having a child sit on your shoulders the entire time.

That creates repetitive strain injury, where your muscles, tendons, and ligaments are swollen and damaged. Typically, it is from repeatedly holding or moving a joint in a manner that puts it under unnecessary strain.

How Can You Stop Your Phone From Hurting Your Back?

Fortunately, you do not need to stop using your phone to prevent back pain. While that is the surest way to alleviate back pain, it is not realistic. To ease back pain, you need to correct your posture.

Sit or Stand Up Straight

Learn to stand or sit straight to align your neck and back correctly.

If you are sitting properly, your back will be straight, your shoulders pulled back, and your backside will touch the back of the chair. You know you are standing correctly if you can draw a straight line from your ear to your shoulders.

Curve Your Upper Back Backward

That is a stretch that can reduce stress on the muscles and soothe muscle pain. Bend your upper back and neck backward, drawing your shoulders into position below your ears.

Look Straight Ahead

Rather than slant your face down to check your phone, raise your phone to your eyes. Your phone should be at eye level, so your head is not always drooping and straining your muscles.

Visit a Chiropractor

If you are experiencing pain in your upper back, visit your chiropractor. Exercise guidance with the help of your chiropractor can help soothe your back pain.

For more on how using your phone can cause back pain, visit Back and Neck Pain Centers Chiropractic in Washington. For Seattle call (206) 233-0818 or (206) 772-0088, Bellevue call (425) 649-9335, or for Tukwila call (425) 243-1200.