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How to Avoid Text Neck

How to Avoid Text Neck

Tips to Avoid "Text Neck"In this age of mobile devices and smartphones, more and more patients are being diagnosed with neck pain associated with looking down at a screen. Studies have shown that young people are at increased risk of back and neck pain due to overuse of devices. Now, a new condition, dubbed “text neck,” is being found in smartphone-users of all ages, resulting in serious stiffness, strain, and pain in the neck muscles and cervical spine.Americans send an average of around 2.19 trillion text messages every year, meaning that text neck has the potential of afflicting millions of people.

The condition is relatively new, and as Forbes reports in their article, How Texting Can Give You a Permanent Pain in the Neck, “It takes time…for a new condition to spread throughout the medical community. Some doctors who have never heard of text neck don’t think to ask patients with neck pain about their phone or computer habits.”

However, investigators of worker’s compensation claims are at the point that they look into the phone records of claimants with neck pain, and sometimes use their history of text messaging to get their compensation cases dismissed, attributing the neck pain to personal screen time rather than work.

There is no denying that a great number of people consider smartphones to be indispensable. And this overuse is causing what could be an epidemic of health problems into the future. A study published in the journal Applied Psychophysiology and Biofeedback found that an overwhelming majority of 83% of participants reported some hand and neck pain during texting. Researchers in this study also found that people sending texts displayed other classic signs of tension, such as increased heart rates and holding their breath. Even when they said they were relaxed, they had signs of tension.

If you text or play games on your smartphone, you know that it is easy to get into the habit of holding your head forward-and-down while typing on it. Another study conducted at the Center for Musculoskeletal Research found that 90% of people flexed their necks while texting, defined as bending the neck forward over 10 degrees past neutral alignment. In this study, it was discovered that the more texting that participants did, the worse their risk of neck or shoulder pain.

Especially susceptible to text neck are those of us who not only spend some of our leisure time on smartphones, but also spend much of our working time sitting at computers. All these hours spent in a flexed posture can add up to 30 pounds of extra weight on the upper vertebrae, straining the trapezius muscles and pulling the spine out of alignment over time.

Researchers are also finding that people over age 50 are more at risk of developing text neck. According to physical therapist Rob Worth, in an interview with Forbes, “People in their 50s and 60s have less tissue tolerance. Overuse injuries (like text neck) don’t heal as quickly.”

However, Worth said that young people are also at risk of permanent problems from text neck. He suggested that the stooped posture while typing on phones may freeze the position of the spine’s alignment, and years down the road, we may see people who are permanently stooped because of it.

If you suspect you have text neck, talk to your health-care provider. Your chiropractor or physical therapist can help you determine if you’re suffering from this ailment. These experts can also help design a treatment plan to relieve pain and regain range of motion, as well as advise you about preventing future injury. The following tips, summarized from the Forbes article, may help you avoid the risks of text neck:

  1. Hold your phone at a proper reading angle, rather than looking down. Your phone should be held directly in front of your mouth, a few inches across from your chin. Your eyes should look down rather than having to bend your neck down. Your shoulders should feel relaxed while you’re typing.
  2. Use a text-dictation program if you have one. Hold the phone in front of your mouth.
  3. Set a timer and take breaks. Avoid prolonged phone use by taking regular breaks where you put your phone down and do something else.
  4. Build strength and range of motion. In your workout routine, include exercises and stretches that strengthen your neck, back extensors, rhomboids, and latissimus dorsi muscles.
  5. Drink water and maintain hydration.
  6. Use other forms of communication. Try calling your family and friends or seeing them in person to chat.

When you have a case of text neck, be sure to come in and get your adjustment from Dr. Oblander. Don’t allow your neck issues to create lingering problems for you!

References

Quilter D. How texting can give you a permanent pain in the neck. Forbes June 7, 2013. www.forbes.com.

Lin IM, Peper E. Psychophysicological patterns during cell phone text messaging: a preliminary study. Applied Psychophysiology and Biofeedback March 2009; 34(1): 53-57.

Gold JE, Griban JB, et al. Postures, typing strategies, and gender differences in mobile device usage: an observational study. Applied Ergonomics March 2012; 43(2): 408-412.

Peper E. Improve health with fun movements: practices you can do at home and at work. The Peper Perspective blog; February 2, 2013.

Written by: Kelly Johnson and revised by Marissa Luck
Article shared from www.chironexus.net
How Much Screen Time Should Kids Get?

How Much Screen Time Should Kids Get?

In life, it’s nearly always possible to have too much of a good thing, and moderation is usually the right common-sense prescription (no matter what the advertisers say). Screen time is no exception. But how much is too much? That’s the question many parents are asking…

There’s no doubt that a little bit of time watching TV, working on a computer, playing video games or using a tablet or smartphone can be useful. However, it’s also become increasingly clear that long, uninterrupted periods of screen time can cause real problems. This can be a result of the screen-watching activity itself as well as what’s NOT happening while an individual is focused on the screen. While there’s growing evidence that both adults and children are at risk, the rest of this article will focus on kids and what their parents need to know.

Most young children aren’t very good at moderating their behavior or setting their own limits. This means that it’s ultimately an adult’s responsibility to do it for them until they can exercise their own good judgment. And this is true EVEN THOUGH IT TAKES TIME AND EFFORT FROM THE ADULT AND IS OFTEN INCONVENIENT. As tempting as it may be to use devices with screens as electronic “babysitters” to free up your own time, being a parent or caregiver means keeping the child’s needs in mind, too.

Following is a brief summary of the most-widely circulated guidelines for children’s screen time (entertainment-oriented use of electronics), based on recommendations made by the American Academy of Pediatrics.

Under 2 years—No screen time

2–5 years—One hour of preschool TV, but no computer time

5–8 years—One hour

Over 8 years—Two hours

The first couple of years are particularly critical for a child. This is the time when a baby’s brain goes through the most rapid growth and development. Children need to explore and to engage with their broader environment. When these opportunities are limited or “crowded out” in favor of engaging with electronic devices, their cognitive and social development may be altered in negative ways we don’t yet understand. At the same time, researchers have not been able to establish that screen time of any sort (regardless of the media) has any real benefit for very young children. This is why the American Academy of Pediatrics believes that infants younger than two years shouldn’t have any screen time. Media companies and advertisers of infant-oriented products may tell you otherwise, but their interests are probably not the same as yours when it comes to the best interests of your child.

Many of your child’s most basic preferences and habits are developing between the ages of 2 and 5. Simply put, the prevailing wisdom is that electronic babysitters offer no substitute for the physical activity and social interaction kids need at this age. In fact, to the extent that they encourage inactive, solitary play, they may actually pose real health risks on several fronts.  For instance, if your child is sedentary, he or she may have an increased risk of obesity, diabetes and heart disease later on, and may be slower to develop physical skills. If he or she doesn’t have regular social interaction with other adults and children, emotional problems and depression may be more likely.

By challenging your young children with a broad range of physical, intellectual and social activities, you offer them a developmental advantage. While media may have a place in the mix, experts agree that it should be a small one. Television specifically geared to preschoolers (think Sesame Street) can help expand your child’s awareness of learning concepts, but it shouldn’t be occupy more than an hour a day.

Between 5 and 8 years old, children can handle a little bit of screen time without it jeopardizing their development. Just be sure to set firm limits and encourage them to spend at least some of their screen time doing things that will enhance learning and hand-eye coordination.

As your children grow older, teaching them to live within certain sensible limits (in this case, by regulating screen time) and explaining why these limits exist can help them begin to look out for their own health and develop their own sense of self-discipline. Life lessons like these have value in and of themselves. So while your kids may not appreciate your efforts to restrict their use of electronic media, there can be very real longer-term benefits for your kids and for your family as a whole. It’s worth the effort!

 

Staying Healthy at the Office

Staying Healthy at the Office

Staying Healthy at the Office
Staying Healthy at the Office

When you work in an office job—even one that’s otherwise rewarding—it’s easy to feel trapped in a day-to-day pattern that doesn’t seem to leave much room for physical exercise or healthy eating. And this is true even though more and more Americans are becoming aware that sitting for long periods of time, often without a break, is hazardous to your health.

The simple truth is that they’re right to be concerned. One study conducted in 2010 indicated that “men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported fewer than 11 hours a week of sedentary activity.” And yet the nature of office work is essentially sedentary. So what can you do to change that fact and improve your health? This article lists a number of suggestions that may help.

  • Eat breakfast. Studies have shown that workers who eat breakfast have better concentration than those who only drink coffee in the mornings. In addition, those who eat breakfast tend to eat less during the day than those who do not, and thus more easily avoid gaining weight.
  • Bike or walk to work. If you live close to work, biking or walking can provide much of the exercise you need each week, and you can arrive at work feeling more energized after spending some time in the fresh air. If you take public transportation to work, consider getting off one or two stops earlier and walking the rest of the way.
  • Take frequent short breaks. Even if you take a longer break for lunch or to go to the gym, sitting for long, uninterrupted periods of time can still be hazardous. Studies have shown that taking micro-breaks (getting up from your desk and moving around every 15 minutes or so) can be more valuable than taking a longer break only once a day.
  • Use the stairs. Why ride in a stuffy metal box with 10 other people when you could get a little healthful exercise?
  • Drink lots of water. Experts recommend you drink 4 to 6 glasses a day to keep yourself hydrated and healthy. If you have to get up to refill your glass from the drinking fountain or the refrigerator, that’ll also provide an opportunity for another micro-break.
  • Don’t forget about fresh air. Offices can often be stuffy and under-ventilated.  If possible, open a window near your desk. If not, be sure to take occasional breaks outside the building, even if only for short periods of time.
  • Bring a healthy lunch and snacks from home. Rather than eating in the cafeteria, make a healthy lunch at home and sit outside when eating it. Instead of eating sugary snacks from vending machines, bring fruit and nuts and snack on them.
  • Think ergonomically. Adjust your chair to fit your body and sit with your feet flat on the floor. Position your computer monitor at eye level and your keyboard at elbow level, so that your wrists are straight when you type. Move your whole arm when you use the mouse, not just your wrist.
  • Stretch at your desk. You may not be able to jog or do push-ups at your desk, but you can certainly stretch and release tension from your arms, neck, shoulders, and fingers.
  • Exercise before you go home. After a long day at work, many people get home and just want to sit down on the couch and relax. If you are a member of a gym or jog regularly, doing this directly after work will improve the likelihood that you’ll actually exercise.
Standing More Often: A Prescription for Better Health?

Standing More Often: A Prescription for Better Health?

man-standing-next-to-wall
man-standing-next-to-wall

It seems that almost every day we see new research coming out about the perils of inactivity and sitting too much. We’re becoming a sedentary nation, and it’s taking its toll on us, causing or contributing to epidemic levels of Type 2 diabetes, heart disease, and cardiovascular problems. So it’s interesting to look at some of the research that’s being done on the “opposite of sitting”. And no, that’s not necessarily exercising—it’s standing. Some studies are indicating that simply standing for a few more hours per day may be even better for your health than joining a gym.

While this type of conclusion may be startling at first, it’s much less shocking when you stop to consider the number of hours that we actually spend sitting each day. One recent study found that most Americans spend up to 12 hours a day sitting. If you add in the hours we spend sleeping, that means that most of us spend up to 20 hours a day being sedentary. One sad result of all this physical inactivity: Those who sit all day long live an average of two years less than those who are more active. Even regular exercise doesn’t seem to completely offset the effects of sitting all day.

So how could standing more help? Well, for one thing you burn about twice as many calories while standing as you do while sitting. For another, standing improves your circulation and tends to prevent the numerous vascular disorders linked to sitting for prolonged periods of time.

The first scientific studies linking standing more often to improved health were done in the 1950s in Britain, comparing bus drivers (who sit) with bus conductors (who stand). The resulting study, published in The Lancet, indicated that the conductors had about half the risk of developing heart disease as the drivers.

More recently, a large research project conducted in Australia as part of The 45 and Up Study examined 194,545 participants and asked them to self-evaluate their overall health and quality of life using a 5-point scale. The amount of exercise the participants got was rated using a standard scale, while the number of hours spent sitting were self-assessed. The results, published in the American Journal of Preventive Medicine, found that prolonged sitting reduced muscle contractions and shut off the activity of lipoprotein lipase, which helps to turn fat into energy. As a result, there was more obesity in the inactive group, and they died earlier than their counterparts who sat fewer hours per day. Women in the study who spent more than 11 hours per day sitting had a 12% increase in all-cause premature mortality, and the sedentary group also had increased risk of death from cardiovascular disease, coronary heart disease, and cancer. Men in the study who spent more than five hours a day outside of work sitting were 34% more likely to develop heart failure than those who spent no more than two hours a day sitting, regardless of how much they exercised.

So the facts seem to be in. Standing more often seems to be good for you. How to achieve this is a more difficult question, because so many offices are designed around the idea of sitting at a desk most of the day. But many forward-thinking companies are either installing “standing desks” for those who ask for them or, like Google, instituting required “stand up and walk around” breaks every hour. No matter how you choose to do it (even if it’s resting your laptop on an ironing board so you can stand while you work), try to avoid sitting as much as possible for greater health and longevity.

 

Are Stand-Up Desks Really Any Healthier for Office Workers?

Are Stand-Up Desks Really Any Healthier for Office Workers?

Handsome African American male writing at desk with laptop, phone, clipboard. Shot with a Canon 20D.
Handsome African American male writing at desk with laptop, phone, clipboard. Shot with a Canon 20D.

Standing desks or stand-up desks are not a new fad. They’ve been around since at least the time of Benjamin Franklin, the founding father who used one over two hundred years ago. However, there remains a great deal of controversy regarding the benefits and drawbacks of stand-up desks.

A number of sources agree that standing up while you work gives you more energy and keeps you more alert. The University of Chester performed a study in 2013 that showed heartbeats rose by ten beats per minute because of standing. This increased the number of calories burned each day. In addition, blood glucose levels after lunch returned to normal far faster in those study subjects who stood as they worked.

Others have found that standing helps reduce lower back pain. Users of stand-up desks found that they engaged more fully with their colleagues and felt more ready for action if something called them away from their desk. They felt their minds wandered far less and they stayed more focused. Some users even found that stand-up desks lent themselves to certain “power poses” that benefited physiology, increasing testosterone and decreasing cortisol, the stress hormone.

Stand-up desk users seemed to agree, though, that leg and foot soreness can be a problem. This may be a particular problem for individuals who are just starting to use a stand-up desk user and whose bodies aren’t yet accustomed to the new way of working. More comfortable shoes and an anti-fatigue mat can help reduce this problem. Gradually building up the amount of time spent at a stand-up desk can also help.

If you do opt for a stand-up desk, it’s important to get one at the right height. Because each person is different, getting a custom desk built can be prohibitively expensive. A better alternative is to get an adjustable desk. One with hydraulic power can be lowered for occasional sitting and increased to a custom height to suit your individual needs.

Sitting for long periods each day can lead to all manner of illnesses—heart disease, diabetes, vein disease and more. But standing for long periods can also create health risks, especially vein disease.

A Cornell University ergonomics team found that the real solution was simply to move around regularly. If you’re sitting at a desk, stand up every 20–30 minutes and move around for two minutes. The movement gets the blood pumping, increases calorie burn, and decreases the risks for heart disease, diabetes and other ailments. This doesn’t require vigorous exercise. Simply pacing for a couple of minutes will be enough to undo the damage of sitting for half an hour. This, of course, requires an awareness of the time and a measure of discipline to move when the appointed time arrives. Adding some moderate exercise to your daily routine can do wonders for your health, even without the use of a stand-up desk.

 

How to Add More Physical Activity to Your Work Day

How to Add More Physical Activity to Your Work Day

business-man-on-phone
business-man-on-phone

People who work in an office setting spend the majority of their day sitting. If this is you, chances are that you sit at your desk for at least eight hours. It’s also likely that you sit while commuting to and from work. And—after such a long day—you may decide to join the millions of Americans who decompress on the sofa while watching TV.

Guess what? All this nonstop sitting is detrimental to your health!

Spending most of your time inactive, whether sitting or standing in one place for hours on end, without physical activity increases your risk of obesity (and the slew of illnesses that can come with being overweight), back pain, poor posture and varicose veins. If that news isn’t bad enough, current studies suggest that even regular workouts don’t actually offset the damage done by sitting throughout the rest of the day. In other words, you can’t make up for all that sitting by exercising in a one-hour block.

Fortunately, there are some things you can do to easily add movement to your workday and break up those long periods of sitting.

  1. Take frequent breaks throughout the day.

If you sit a lot during the day, take every chance you can to move around—or at least change your position frequently. The following are examples of how you can add movement to your day:

  • Stand while taking a phone call.
  • Stand up while you work on the computer. Try this with a “standing desk” or, if you can, raise your desk to a level that allows your elbows to bend at a 90-degree angle.
  • Stretch your body as much as you want to help maintain your flexibility.
  • Actually take your break. This means leave your desk, walk to the break room, walk across the office to chat with a colleague or simply take this time to walk around the building and clear your head while you get your blood flowing.
  1. Sneak in exercise wherever you can.

A lot of people are self-conscious about being seen exercising, and that’s ok. You can do the following exercises on the sly:

  • Kick your legs back and forth under your desk.
  • Suck in your abs, clench your glutes and hold them in place as you sit.
  • Intentionally park near the back of the parking lot so you have to walk a little further.
  • Take the stairs instead of the elevator whenever possible.
  • Instead of emailing or sending an instant message to your coworker, get up, walk over to her and talk to her in person.
  • The restroom is the perfect place to exercise incognito. You can march in place, do jumping jacks, squats and much more within the small space of a bathroom stall.
  1. Rely on your coworkers for support.

Research has long shown that people are more likely to reach exercise goals when they have someone to hold them accountable and show encouragement. Plus, it’s no fun to go it alone! Gather a group of fitness-minded coworkers to get active together during the day or outside of work. Meet on breaks or at a designated time to participate in some type of group exercise such as fast walking around the building, climbing stairs or doing yoga in an empty office.

 

Can Poor Posture Really Cause Back and Neck Pain?

Can Poor Posture Really Cause Back and Neck Pain?

back-pain-neck-pain-collage-200-300In a word, yes!

Unless your back or neck pain has been caused by some type of over-exertion or acute trauma, it’s actually very likely that poor posture is at least a contributing factor. The alignment of the spine—from the neck through the lower back and hips—is critical to the body’s ability to support its own weight and move efficiently, so posture problems (which are often chronic) can gradually lead to pain and reduced mobility.

When it comes to pain in your back or neck, the relationship between poor posture and injury can also be a complicated one. On the one hand, having poor posture makes it more likely that you will suffer an injury. On the other hand, suffering an injury can also affect your posture. Mary Ann Wilmarth, DPT, spokeswoman for the American Physical Therapy Association explains, “Little things add up. You can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.”

How posture problems contribute to neck pain

One of the most common posture problems is a “forward head and shoulder posture”. This occurs when someone “hunches over” and places their head in front of their neck. The weight of the head towards the front stresses the lower neck vertebrae, and leads to overworking of the upper back muscles to compensate for the pull of gravity on the head. Many people with this posture problem also have a rounded upper back and rounded shoulders, which can lead to further stress and shoulder pain. Often, poor desk and chair ergonomics contribute to these problems, but even slouching on the couch or at a table with your mobile phone can lead to hunching over.

How posture problems contribute to back pain

The “forward head” posture described above causes stress on the lower cervical vertebrae, which may end up sliding forward relative to each other as a result of gravity. This is a particular problem for people who have jobs requiring them to look forward or downwards all day. Eventually, the prolonged pressure on the cervical vertebrae will irritate the ligaments and soft tissues, radiating downwards to the upper back. This process can lead to disc degeneration, cervical osteoarthritis and herniated discs.

Tips for improving poor posture and relieving back and neck pain

Poor posture is typically the result of habits that have been developed over long periods of time performing the same activities over and over again. Here are just a few of the most common culprits:

  • Staring at computer monitors or mobile devices that are badly positioned.
  • Sitting in poorly designed office chairs.
  • Sleeping on mattresses that don’t provide the necessary support.
  • Carrying heavy backpacks or purses.

But how do you know which activities are contributing to your poor posture and causing you pain? The clues are usually fairly easy to spot once you know what you’re looking for. For instance, the pain in your neck or back may be worse at some times during the day than at others, or it may come and go with changes in your body position. If you experience fatigue or pain when you first wake up in the morning or after you’ve been sitting at your desk for a couple of hours, it might be time for a new mattress or new office furniture.

The good news is that once you become aware of the activities that are contributing to your posture problems and pain, most can be fixed relatively easily, with no need for either medication or surgery. Learn to recognize when you’re hunching over your computer, slouching in your chair or craning your neck to look at your mobile phone. Then sit up straight, aligning your hips, shoulders and ears in one vertical line.

Sometimes, however, the solution is not so simple—especially when poor posture has caused structural changes in the spine and neck. In these cases, a chiropractor can help by designing posture correction and spinal rehabilitation programs to restore the spine’s normal curvature. These programs will usually involve a combination of mechanical techniques that actively remodel the spine (including the use of braces and molding blocks), exercises and stretches that strengthen postural muscles and restore range of motion, and lifestyle changes to address the root causes.

As experts in diagnosing and treating musculoskeletal conditions, chiropractic physicians are specially trained to recognize and correct postural problems. If you’re suffering from neck or back pain and suspect that your posture may be at least partially to blame, call or visit our office today. We can help!

How Much Screen Time Should Kids Get?

How Much Screen Time Should Kids Get?

watching televisionIn life, it’s nearly always possible to have too much of a good thing, and moderation is usually the right common-sense prescription (no matter what the advertisers say). Screen time is no exception. But how much is too much? That’s the question many parents are asking…

There’s no doubt that a little bit of time watching TV, working on a computer, playing video games or using a tablet or smartphone can be useful. However, it’s also become increasingly clear that long, uninterrupted periods of screen time can cause real problems. This can be a result of the screen-watching activity itself as well as what’s NOT happening while an individual is focused on the screen. While there’s growing evidence that both adults and children are at risk, the rest of this article will focus on kids and what their parents need to know.

Most young children aren’t very good at moderating their behavior or setting their own limits. This means that it’s ultimately an adult’s responsibility to do it for them until they can exercise their own good judgment. And this is true EVEN THOUGH IT TAKES TIME AND EFFORT FROM THE ADULT AND IS OFTEN INCONVENIENT. As tempting as it may be to use devices with screens as electronic “babysitters” to free up your own time, being a parent or caregiver means keeping the child’s needs in mind, too.

Following is a brief summary of the most-widely circulated guidelines for children’s screen time (entertainment-oriented use of electronics), based on recommendations made by the American Academy of Pediatrics.

Under 2 years—No screen time

2–5 years—One hour of preschool TV, but no computer time

5–8 years—One hour

Over 8 years—Two hours

The first couple of years are particularly critical for a child. This is the time when a baby’s brain goes through the most rapid growth and development. Children need to explore and to engage with their broader environment. When these opportunities are limited or “crowded out” in