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The average adult spends roughly 2-4 hours a day looking down at their mobile phones or reading on a tablet. This can cause a lot of damage to the spine and is often referred to as text neck. Researchers are stating that this is beginning to happen in children as well, as they spend even more time in the position of looking down at their devices.

An adult human’s head usually weighs between 10-12 pounds. Factoring in the angle at which someone has their head while they are looking down at their phones can put a drastic amount of more weight on their spine. Experts say that having your head at a 60-degree angle while looking down has the same effect as putting a 60-pound weight on your neck. Continual exposure to this kind of strain can cause serious damage to your spine and your body’s posture.

If you are exposed to this type of stress on your spine, it can lead to early wear, tear, and degeneration. Our spines are not meant to withstand this type of continuous stress. This is especially crucial to realize for children and teenagers. The stress will accumulate over time, so the earlier it starts the earlier it is going to become problematic in the future.

It is suggested that if you are doing work on these devices for an extended period of time that you should switch to a computer or laptop and sit in a position that the screen is in front of your face. Another helpful tip is to not stay in the same position for too long. Even if you have perfect posture, it is important to move throughout the day. Our bodies were made to move in various ways and don’t want to be stuck in the same position for hours at a time.

Using adjustable desks is a great way to keep your body moving throughout the day and not stay in one position for too long. If you are using your cellphone for an extended period of time, it is advised to bring your phone up towards your face rather than vice versa and moving your head down to look at the phone.

Good posture is having your ears aligned with your shoulders and your shoulder blades back. This will lower the stress on your body and decrease your cortisol levels. Maintaining a good posture throughout your daily routine will pay off in the long run.