Texting is the new talking. That’s no secret considering the fact that approximately 1 in 3 texters would actually rather text than talk.
In our hyper-connected society of instant communication, it seems as though our heads stay buried in some kind of screen or device. But could the things that make our lives “simpler” actually be a detriment to our health?
Texting has caught a lot of flack in recent years for causing distracted drivers to wreck, thereby harming themselves and others. But a far less publicized and condemned side-effect of constant texting and other device usage is the fact that extended use of handheld devices can actually damage your health over time. Here’s why:
How is Texting Hurting Your Health?
Let’s first put the situation into perspective. Mobile device usage has increased significantly and will continue to do so into the future. According to text-neck.com, Americans spend 2.7 hours per day on average communicating and socializing on their phones, and they spend even more time looking down at their mobile devices for web searching and other uses.
They go on to say that 75% of the world’s population spends hours daily hunched over their handheld devices. Studies also show that people under the age of 30 send an average of 3,000 text messages per month. That’s approximately 100 text messages a day!
Perhaps an even more unsettling thought is the fact that young children and toddlers are now given phones and tablets as play toys. One study found that 75% of children under 8 have access to a smartphone or tablet. It’s also been reported that in the U.S. alone, nearly 1 in 5 kids under the age of 8 use a mobile device at least once a day.
The problem with all this time spent with the head flexed forward is that it increases the risk of developing what has been termed as Text Neck.
What is “Text Neck”
Basically, Text Neck is the modern day term for the more classical health condition known as Forward Head Posture. When Forward Head Posture begins to develop and your head begins to move forward away from its balanced position, the weight of your head begins to increase.
In fact, for every 1 inch your head moves forward, the relative weight of the head over the body doubles due to the effects of gravity.
This frequent forward flexion causes changes in the cervical spine, supporting ligaments, tendons, and musculature. It can also cause changes in the spine’s bony segments, which commonly causes postural change. (text-neck.com)
Among the chief complaints associated with Text Neck are:
- Pain felt in the neck, shoulder, and back
- Pain in the arm, fingers, hands, wrists and elbows
- Headaches, numbness, and tingling of the upper extremities
Text Neck may even lead to early onset of arthritis and the potential for decreased lung capacity.
So how can you prevent texting from wrecking your health?
Prevention is key:
- Start by trying to hold your phone at eye level as much as possible. Here’s a simple image that illustrates this point:
- Take breaks from phones and laptops. It may seem outrageous, but try to remind yourself to take regularly scheduled breaks throughout the day (at least every hour or two).
- Practice good office ergonomics. Standing workstations are always easier on the body than sitting hunched over all day. Here are a few examples of great standing workstations.
- Embrace posture-focused exercises. Do exercises like yoga and Pilates, which focus your attention on attaining the right posture. You will become more aware of the way you use your mobile devices in this way.
- There’s even an app to help. For Android users only, there is currently an app that alerts you when the angle of your phone is putting you at risk. Check it out here.
If left untreated, “Text Neck” can lead to the inflammation of the neck muscles, ligaments, and nerves, as well as permanent arthritic damage and increased curvature in the spine.
Text Neck affects all generations. Early prevention is key to reducing and eliminating symptoms. Only by implementing small habitual lifestyle changes can you expect to see longstanding relief.
How about you? Do the symptoms listed above describe pain and discomfort you’ve felt before? In many cases, a non-surgical spine specialist will be able to alleviate and reverse these ailments. Click here to schedule your appointment to relieve and prevent the painful effects of long-term handheld device usage.
Kutuma ujumbe wa simu ni njia mpya ya kuzungumza. Hii sio siri, ikizingatiwa ukweli kwamba karibu 1 kati ya 3 texters ingekuwa kweli badala ya maandishi kuliko kuzungumza. Katika jamii yetu iliyounganishwa sana ya mawasiliano ya papo hapo, inaonekana kana kwamba vichwa vyetu vinabaki vikiwekwa ndani ya aina fulani ya skrini au kifaa. Lakini je, mambo yanayofanya maisha yetu yawe " sahili " kwa kweli yanaweza kuharibu afya yetu? Ujumbe wa simu umekuwa ukishambuliwa sana katika miaka ya hivi karibuni kwa kusababisha madereva waliopoteza fikira kuharibu gari, na hivyo kujidhuru wenyewe na wengine. Lakini athari ya upande isiyojulikana na iliyoshutumiwa ya kutuma ujumbe wa maandishi mara kwa mara na matumizi mengine ya kifaa ni ukweli kwamba matumizi ya muda mrefu ya vifaa vya mkono yanaweza kuharibu afya yako kwa muda. Kwa nini: Ujumbe wa simu huumizaje afya yako? Hebu kwanza tuangalie hali hiyo kwa mtazamo. Matumizi ya vifaa vya rununu yameongezeka kwa kiasi kikubwa na itaendelea kufanya hivyo katika siku zijazo. Kulingana na tovuti ya TechNic, Wamarekani hutumia wastani wa masaa 2.7 kwa siku kuwasiliana na kuwasiliana kwenye simu zao, na hutumia muda zaidi kuangalia chini kwenye vifaa vyao vya rununu kwa utafutaji wa wavuti na matumizi mengine. Kwa mfano, asilimia 75 ya watu duniani hutumia saa nyingi kila siku wakiketi kwenye simu zao. Kulingana na utafiti, watu walio chini ya umri wa miaka 30 hutuma ujumbe wa maandishi kwa wastani mara 3,000 kwa mwezi. Hiyo ni karibu ujumbe wa maandishi 100 kwa siku! Jambo lingine linaloweza kuwa lenye kusumbua zaidi ni kwamba watoto wadogo na watoto wachanga sasa hupewa simu na kompyuta kibao kama vitu vya kuchezea. Utafiti wa hivi karibuni unaonyesha kuwa asilimia 75 ya watoto walio chini ya miaka 8 wana simu zao za mkononi. Kulingana na ripoti ya jarida la The New York Times, karibu kila mtoto wa tano chini ya umri wa miaka 8 anatumia simu yake ya mkononi angalau mara moja kwa siku. "Kama mtu anashindwa kutumia muda mwingi akipiga kichwa chake mbele, kuna uwezekano mkubwa wa kupata ugonjwa unaoitwa ""text neck.""" "Text Neck ni neno la kisasa kwa hali ya afya ya kawaida inayojulikana kama ""Forward Head Posture.""" Wakati Forward Head Posture inaanza kuendeleza na kichwa chako huanza kusonga mbele mbali na nafasi yake ya usawa, uzito wa kichwa chako huanza kuongezeka. Kwa kila inchi moja kichwa chako kinapohama mbele, uzito wa kichwa juu ya mwili huongezeka mara mbili kwa sababu ya nguvu ya uvutano. Mzunguko huo wa mara kwa mara wa mbele husababisha mabadiliko katika uti wa mgongo wa shingo, viungo vinavyounga mkono, tendoni, na misuli. Pia inaweza kusababisha mabadiliko katika sehemu za mifupa ya uti wa mgongo, ambayo kwa kawaida husababisha mabadiliko ya msimamo. "Miongoni mwa malalamiko makuu yanayohusiana na ""Text Neck"" ni: maumivu ya shingo, bega, na mgongo; maumivu ya mkono, vidole, mikono, mikono na mikono; maumivu ya kichwa, kutokuwa na hisia, na kutikisa kwa viungo vya juu; hata inaweza kusababisha mwanzo wa mapema wa ugonjwa wa arthritis na uwezekano wa kupungua kwa uwezo wa mapafu." Unawezaje kuzuia kutuma ujumbe wa simu kwa njia ya simu kuharibu afya yako? Kuzuia ni muhimu: - Anza kwa kujaribu kushikilia simu yako katika ngazi ya macho kadiri iwezekanavyo. Hapa ni picha rahisi ambayo inaonyesha uhakika huu: - Kuchukua mapumziko kutoka simu na kompyuta ndogo. Hii inaweza kuonekana kuwa ya kushangaza, lakini jaribu kujikumbusha kuchukua mapumziko ya kawaida ya siku nzima (angalau kila saa moja au mbili). - Tumia ustadi wa kufanya kazi vizuri ofisini. Kuegemea mahali pa kazi sikuzote ni rahisi kwa mwili kuliko kukaa ukiwa umepindika siku nzima. Hapa ni mifano michache ya kubwa kusimama vituo vya kazi. - Fanya mazoezi yanayohusu msimamo wa mwili. Fanya mazoezi kama vile yoga na Pilates, ambayo hukazia fikira yako kufikia msimamo sahihi. Utapata ufahamu zaidi wa jinsi unavyotumia vifaa vyako vya rununu kwa njia hii. - Kuna hata programu ya kusaidia. Kwa watumiaji wa Android tu, kuna programu ambayo inakuarifu wakati pembe ya simu yako inakuweka katika hatari. Angalia hapa nje. Ikiwa haitibiwa, <unk>Text Neck<unk> inaweza kusababisha uvimbe wa misuli ya shingo, viungo, na neva, pamoja na uharibifu wa kudumu wa arthritic na kuongezeka kwa curvature katika uti wa mgongo. Text Neck huathiri vizazi vyote. Kuzuia mapema ni muhimu ili kupunguza na kuondoa dalili. Ni kwa kufanya mabadiliko madogo-madogo tu katika mtindo wako wa maisha ndipo unaweza kutarajia kupata kitulizo cha muda mrefu. Vipi juu yako? Je, dalili zilizoorodheshwa hapo juu zinaelezea maumivu na usumbufu ambao umehisi hapo awali? Katika visa vingi, mtaalamu wa uti wa mgongo asiye mpasuaji ataweza kupunguza na kurekebisha magonjwa hayo. Fanya hivyo kwa kuweka ratiba ya kukutana na daktari wako ili kupunguza na kuzuia athari mbaya za kutumia kifaa cha mkono kwa muda mrefu.