Risk of Text neck posture & Cervical Curvature Deformation in Adolescents

by

Introduction

Since the advent of smartphones and increased usage of digital devices among adolescents, there has been a concerning rise in postural issues like ‘text neck’ and cervical curvature problems in teenagers. While being constantly glued to screens may be the new normal, we must not ignore the potential health risks that come with it. In this article, I will discuss how improper device usage can lead to text neck and abnormal cervical spine curvature in adolescents. I will also suggest some practical solutions to prevent and address these issues.

What is text neck and cervical curvature?

The human cervical spine, also called the neck, naturally curves inward to balance the heavy weight of the head. This cervical curvature, called lordosis, helps distribute the weight evenly and allows freedom of movement. However, sustained non-ergonomic postures from excessive screen time can distort this natural curvature.

Specifically, the term ‘text neck’ refers to the posture adopted while using hand-held devices – with the head jutted forward and neck bent down. Over long periods, this position places undue stress on the neck muscles and cervical spine. It can strain the surrounding tissues and compromise normal cervical curvature. While occasional text neck may not cause harm, frequent and prolonged periods in this posture are concerning.

Early signs of text neck include pain, tightness or stiffness in the neck, upper back and shoulders. Over months or years, it may lead to more serious issues like reduced range of motion, pinched nerves, muscle spasms and headaches. In growing adolescents, improper posture can deform the developing cervical curvature, clinically termed cervical kyphosis. A ‘creased’ or exaggerated inward curvature is unnatural and increases risk of future disabilities.

Hence, we must create awareness about correct ergonomics and posture to prevent text neck and curvature issues in children and teenagers. Since digital habits are still forming at this age, intervention strategies are crucial now to promote lifelong healthy spine alignment.

Risk factors for adolescents

Certain factors increase adolescents’ risk of experiencing text neck and cervical curvature problems due to excessive screen time. Some of the major risk factors are:

  • Frequent smartphone/tablet usage: Teenagers today spend an average of 7-8 hours daily on digital devices as per studies. Being glued to small screens bent forward strains the neck immensely.
  • Improper device ergonomics: Teenagers commonly use their devices while lying down, sitting slouched or standing. Not having the screen at eye level forces the neck down in an unnatural flexed position.
  • Poor seated posture for long durations: While doing homework, gaming or streaming content online, teenagers often sit hunched with a rounded back and neck thrust forward.
  • Carrying heavy backpacks carelessly: Heavy school bags without proper adjustment straps drag the shoulders down and round the back, which strains the cervical region over time.
  • Genetic predispositions: It’s been found that adolescents with a genetic tendency toward juvenile hyperkyphosis are most prone if they adopt excessive poor postures.
  • Participation in screen-based extra-curriculars: Teenagers involved in activities like gaming, live streaming or esports practice are glued to displays for prolonged periods like 4-6 hours at a stretch daily.
  • Lack of physical movement: With both schoolwork and leisure revolving around digital technology, adolescents engage less in physically active outdoor play now. Reduced mobility further impacts posture.
  • Psychological factors: Stress, anxiety and other mental health issues have been linked to forward head posture during developmental years, increasing the risk of text neck.

So in summary, sustained sedentary device usage coupled with poor ergonomics and a lack of movement form the major risk factors responsible for rising text neck and curvature issues among teenagers today.

Over the last few years, doctors and physiotherapists have increasingly seen cases of text neck, cervical discomfort and abnormal cervical curvatures among adolescent patients due to excessive screen time. Some observable trends are:

  • Rise in number of young patients (aged 12-18 years) reporting neck pain: Studies show 10-30% adolescents now experience regular neck pain attributing to prolonged device use.
  • Earlier onset of musculoskeletal problems: Issues that typically emerged later are manifesting when children are as young as 13-14 years due to prolonged poor posture habits solidifying early.
  • Increased cervical kyphosis cases: Physiotherapists note nearly 30-40% of teenagers examined have a loss of normal lordosis or developed kyphosis compared to less than 10% a decade ago.
  • Other co-occurring issues: Along with neck pain and curvature changes, teenagers also commonly report headache, shoulder/upper back tightness, carpal tunnel syndrome from excessive typing on small screens.
  • Device addiction aggravating posture: Highly engaged teenagers find it difficult to stay away from screens even during discomfort, thus prolonging improper postures and worsening symptoms.
  • Sedentary lifestyles affecting overall fitness: Postural weaknesses are more pronounced in teenagers due to lack of strengthening activities, core engagement and flexibility development alongside excessive sitting.
  • Ignorance of correct ergonomics: Teenagers are generally unaware of the importance of posture maintaining healthy cervical curves and tend not to practise ergonomic screen usage habits.
  • Difficulty in timely recognition of problems: By the time postural issues are apparent and medical help sought, curvatures may already have significantly deviated from normal requiring more intensive management.

To summarise, improper screen usage habits solidifying at an impressionable adolescent age are increasing risks of serious postural deformities and musculoskeletal health issues among today’s tech-savvy generation if left unaddressed. Early intervention holds the key.

Precautionary measures and management:

Given the rising prevalence of text neck and abnormal curvature problems in adolescents, it is important caretakers and physiotherapists make a concerted effort towards prevention and early education. Some important measures that can help lower risks are:

Educating about proper ergonomics

  • Teach importance of maintaining a natural inward cervical curve (lordosis) and keeping screen at eye-level to prevent flexed neck posture. Demonstrate correct seated, standing positions.

Monitoring screen time and minimising sedentary periods

  • Set reasonable limits on recreation screen usage and ensure physical breaks in between. Promote activity to strengthen postural muscles.

Checking backpack weight and adjustment regularly

  • Heavy bags should not weigh more than 10-15% of body weight. Straps need to fit securely avoiding strain on shoulders and neck.

Encouraging physically active hobbies and outdoors time

  • Sports, yoga, dance aid posture and flexibility. Reduces reliance on devices during leisure hours spent outdoors instead.

Practicing simple posture correction exercises daily

  • Gentle neck stretches, chin tucks and strengthening poses like planks when done regularly from a young age, help maintain natural curves.

Addressing psychological factors

  • Stress management techniques aid relaxation to unwind from digital overuse and prevent tension patterns from developing.

Thorough medical check-ups annually

  • Physiotherapy evaluation is recommended annually from pre-teens onwards to monitor posture and treat any emerging postural dysfunction early.

For managing established text neck issues, physiotherapists commonly employ:

  • Heat/cold therapy and massage for pain relief
  • Specific stretches and strengthening exercises tailored to the individual
  • Postural re-education and correction techniques
  • Cervical traction using special equipment to decompress and realign curves
  • Corrective braces/supports during intensive screen sessions
  • Manual therapies like manipulations under guidance
  • Lifestyle counselling on ergonomics, exercises and stress management
  • In severe cases, consideration for orthotic devices temporarily

With the help of a multi-pronged conservative approach addressing the biomechanical, neurological and lifestyle factors, most postural issues in adolescents can be effectively managed to prevent progression if caught early. However, sustained negligence may require more advanced therapies. Hence parental guidance for safe digital habits is paramount during the formative years.

Some practical tips for teenagers

As teenagers have become constant users of digital devices, it is important they learn and independently practise healthy habits. Here are some simple tips they can follow to reduce risks:

  • Keep your back straight and look slightly down at your screen instead of having the neck bent forward always.
  • Sit with your feet flat on the floor and thighs parallel to the floor for back support. Use a small cushion if needed.
  • If lying down with a device, ensure the screen is raised to eye level through a stand or propped pillows to avoid craned neck posture.
  • Take micro-breaks every 30 minutes to stretch and move around when engaged in continuous screen activities like homework or gaming.
  • Be mindful of your posture when texting or on call – keep the device at eye level and don’t slouch forward. Stand up and pace while on calls.
  • Strengthen your neck, upper back and shoulders through basic exercises like chin tucks, shoulder shrugs done 2-3 times daily.
  • Carry your backpack securely with both straps adjusted – avoid one shoulder carrying which tilts the spine off.
  • Manage screen time judiciously by setting time limits and pursuing other interests too like sports, music, arts etc to stay active.
  • Listen to your body and stretch/rest if you feel pain or discomfort creeping in – don’t ignore early warning signs.

FAQs

FAQ 1: At what age can text neck issues start impacting adolescents?

Text neck and improper postures from excessive smartphone/tablet usage can begin impacting adolescents as early as 12-13 years of age. This is because the cervical spine and muscles are still developing during the pre-teen and young teenage years between 10-15. With today’s kids getting their first devices even younger, they begin solidifying improper usage habits from an impressionable age. By the time any discomfort surfaces, the postural issues may have already set in if not addressed. It’s ideal to inculcate healthy digital and lifestyle habits from age 10 itself to prevent text neck risks at an early stage. Parents must monitor pre-teen screen time judiciously.

FAQ 2: Can genetic predispositions increase susceptibility?

Yes, there is evidence that teenagers with certain genetic predispositions involving connective tissues or bone structures may be more vulnerable to developing text neck or abnormal cervical curvature due to excessive smartphone bending. Conditions like juvenile idiopathic scoliosis, joint hypermobility syndrome or families with a history of lordosis/kyphosis have a somewhat higher inherent risk. Their cervical spines may not be able to withstand prolonged flexion as well as others.

FAQ 3: Is text neck fully preventable in teens?

With growing awareness and healthy practices, text neck is largely preventable even in technology-savvy adolescents today. The key is encouraging proper device ergonomics, limiting recreational screen time, strengthening postural muscles through regular low-impact exercises, improved lifestyle factors like less weight-bearing backpack usage, addressing any underlying mental health issues and consulting a physiotherapist for annual posture screening. However, some amount of intermittent neck strain may not be avoidable in the digitally connected generation as long as postures are not sustained for lengthy periods daily.

FAQ 4: How long does text neck treatment take?

The duration of conservative treatment for text neck in teens depends on the severity of the issue, how long it has been present, and the individual’s consistency in following the physiotherapy regimen. Most cases respond well within 3 to 6 months if proper self-care measures, exercises and postural corrections are diligently practised under guidance. Mild, recently developed pain may resolve within 6-8 weeks. Moderate to advanced postural distortions requiring therapies like traction may take longer anywhere from 3-6 months.

FAQ 5: Are some digital activities riskier than others for teens?

Certain types of prolonged screen activities tend to be at higher risk for developing text neck in adolescents compared to others. Activities where the device is held closely in front of the face for long hours without any movement breaks can strain the neck more. Examples are competitive mobile gaming, video streaming/calls for more than 2 hours at a stretch, engaging with social media in bed before sleeping, binge watching shows etc.

FAQ 6: What are signs parents should take a teen to a doctor?

Some warning signs that parents should monitor in their teenager and promptly seek medical advice include – neck/shoulder pain aggravated or persisting for over 2 weeks despite rest, noticeable forward head posture, inability to look up or hold the head straight, tightness/spasms in neck muscles, interrupted sleep due to discomfort, headaches occurring frequently post device use, difficulty performing daily activities involving neck movement, abnormal inward or outward curving of neck visible externally on inspection, loss of cervical natural inward curve on palpation by parents.

Conclusion

In conclusion, while new technologies have greatly enriched modern lives, we must ensure adolescents reap its benefits judiciously without compromising on their physical wellbeing. Proper digital diets, cultivating awareness about posture ergonomics, encouragement of active hobbies, screening for inherent risks and timely medical consultations can help minimise unnecessary health impacts like text neck at a young age.