By Drs. Joe and Pilar Labriola, Ramsey

Think of a typical day on your phone: social media, checking email, text messaging, even playing games. And whatever you do, your kids are likely much more active; the average millennial (age 16-30) spends 2.8 hours a day – 20 hours a week! – on their mobile devices.

Our mobile devices have gone from luxury to necessity quickly.  Apart from potential distraction and limited interaction with your surroundings, spending a lot of time on a phone or tablet has other negative consequences – specifically for your spine.

The constant bending of the neck to look down at a mobile device, recently labeled “text neck”, can put a tremendous amount of pressure on the bones and muscles of the cervical spine (neck region), leading first to pain, and later damage.   Understanding the extreme stress “text neck” adds to the spine can help you take steps to prevent it and maintain a healthy spine while using your mobile devices.

What kind of spinal pressure does texting cause?

The average weight of a human head is around 10 to 12 pounds, and our spines are designed to withstand that pressure throughout the day. However, when your head is bent forward, the angle of your neck can alter the amount of pressure put on your spine, thanks to gravity pulling down on your head.

While bending your head forward isn’t normally an issue, what makes “text neck” dangerous is when this angled position is sustained for much longer periods of time.   Typically, you’ll drop your head to a 45-to-60 degree angle when texting (kids are usually even lower and more “hunched”).  A recent study by a prominent New York spine surgeon showed that lowering your head at a 60-degree angle can put up to 60 pounds of pressure on the spine – nearly six times the pressure your spine normally supports!

This position will even affect breathing. Try this: take a deep breath in a slumped position. Now sit up straight and try again. Experts say slouching can reduce the capacity of your lungs by as much as 30%.

The significant amount of added pressure for hours each day can cause faster wear and tear on your neck.  And because children and teens haven’t yet built up strength in their necks, their bodies assume that looking down is “normal”, so that wear and tear process happens even quicker.

Are you or your kids suffering from “text neck”?

Text neck can manifest in a number of different symptoms, depending on the type of damage being done to the spine. You may experience some or all of the following:

• Chronic headaches
• Upper back pain
• Neck pain or stiffness
• Shoulder pain or stiffness
• Neurological symptoms like numbness or tingling down the arm

These symptoms may be indicative of a few specific problems in the cervical spine, including muscle strain, disc degeneration, herniated discs, and even the reversal of your spine’s natural curvature. If you are experiencing discomfort, it’s time to get help diagnosing the specific condition causing your pain.

Short-term strategy

While it’s not realistic to stay off your mobile devices entirely to save your neck from pain, you should try to minimize the amount of time you spend on your device each day to prevent text neck from developing. When you do use your phone, raise your arm and lift your phone up, which will keep your head in a more neutral position.  Try to keep your ears in line with the shoulders and the shoulders rolled back.

Alternating ice and heat therapy may help reduce inflammation in the area and stimulate blood flow to loosen stiff, strained muscles. Chiropractic adjustments may also be able to help minimize your symptoms of pain and stiffness in the neck.

Additionally, take breaks from your phone or device throughout the day. Shift your attention up to eye level or take a walk to give your neck a break.

Long-term strategy

Remember those posture checks we had in school?  They hold a hidden key to staying strong – if your neutral posture is not in a normal position, weakness will continue to occur; it will just be magnified when using your phone incorrectly.   Since we’re certainly not stopping using our mobile devices, the key is making your body as strong as possible by rehabilitating your spine and posture as close to normal as possible.

At Chiro Health Spa, we’re certified in analyzing proper posture for you and your family and determining if your current posture is helping or hurting you. Visit our website at chirohealthspa.com for more information about proper posture and how it can help your family!

By Drs. Pilar and Joe Labriola, Ramsey

It’s happened to everyone…

You’re at a party and someone is bragging about how their chiropractor saved their lives after some unfortunate adult stunt, or something less dramatic like a poor attempt at moving furniture.  And you’re wondering, “How is that possible? I’d still be in the hospital.”  Well, these and other success stories are quite common when it comes to chiropractic.

Have you ever wondered what chiropractors actually do? Perhaps you’ve heard great things from many people but are unsure how a chiropractor can help you and your family. Let’s shed some light on common questions and misconceptions about chiropractic care.

What is a Chiropractor?

A chiropractor is a healthcare professional who specializes in diagnosing and treating disorders of the musculoskeletal system, primarily the spine. We use a hands-on approach called spinal manipulation, or adjustment, to restore proper alignment and function to the spine.   In some cases, such as with kids or the elderly, we use a gentle instrument to apply the adjustment.

What Conditions Do Chiropractors Treat?

Chiropractors often treat conditions such as:

• Back pain: This is one of the most common reasons people seek chiropractic care.
• Neck pain: Pain in the neck can be caused by various factors, including poor posture and muscle strain.
• Headaches: Some types of headaches, like tension headaches, may be relieved through chiropractic adjustments.
• Sciatica: This condition occurs when a nerve is compressed, often due to a herniated disc.
• Sports injuries: Chiropractors can help athletes recover from injuries and improve performance.
• Pregnancy: Expecting mothers often report relief from back pain, sciatica and pelvic pain.  In some cases it can even help improve the baby’s position.

Is Chiropractic Care Effective?

Heck, yes!  Research has shown that chiropractic care can be effective in treating a variety of conditions. In fact, patients treated by chiropractors have been consistently been shown to have higher satisfaction rates for back pain and neck pain compared to those treated by medical doctors.

How Does a Chiropractor Know Where to Adjust My Spine?

On the first visit, your chiropractor will do a through evaluation of your history, which will include your current problem but also other factors associated with your lifestyle that may have exacerbated the issue both now and in the past.  After that a full examination is done to determine a baseline, which includes posture, range of motion and muscle strength evaluations.   Most chiropractors will take x-rays to get the most complete picture of your problem.

How Often Should I See a Chiropractor?

The frequency of chiropractic visits depends on individual needs. Treatment plans are often designed to address both short- and long-term goals.  Depending on the baseline you present, people may require frequent adjustments to manage chronic conditions, while others may only need occasional treatments. Let’s say you come in with a severe scoliosis; that’s going to likely be a more comprehensive plan than if you strained your back two days ago and have no other findings on exam and x-ray.

Can Chiropractic Care Help with Other Health Conditions?

While chiropractic care primarily focuses on musculoskeletal disorders, ask any chiropractor for a “miracle” story and they’ll rarely involve back or neck pain; there’s always other things that people notice improvements with in all aspects of their health.  We’ve seen great results with things like sleep, energy, digestion, and even staying focused.

Do Chiropractors See Families?

We’d better, considering most health problems run through generations!  Chiropractic is safe and highly effective for everyone from newborns all the way up to grandparents and great-grandparents.  Chiropractic is especially helpful with adolescents to ensure they grow into a good spinal structure through puberty instead of a bad structure.

Should I See a Chiropractor Instead of a Medical Doctor?

Chiropractors and medical doctors complement each other. We very frequently work with other providers to ensure patients are getting the maximum benefit from both sides.  If you’re experiencing symptoms that may require medical attention, it’s important to see a medical doctor. However, chiropractic care can be a valuable addition to your overall healthcare plan.

How Do I Find a Reputable Chiropractor?

The easy answer these days is to look at reviews, but it’s more than that.  Different chiropractors have different practice specialties; we focus on posture rehabilitation and correction, and poor posture has impact on things like sports injuries and pregnancy.  It’s also helpful to look for someone who will have advanced certifications in their chosen specialty so you know they truly live their focus. You may also want to ask for recommendations from friends, family, or your primary care physician.

Remember, chiropractic care is a personalized approach to healthcare.  It’s essential to find a chiropractor who listens to your concerns and develops a treatment plan that meets your specific needs. (We do that!)  Check out our office at chirohealthspa.com and set an appointment for an evaluation today!