This article is a translation of the following Japanese article:
Original: スマホ首（ストレートネック）の原因とセルフケア｜首・肩・姿勢を守る正しい習慣
Today, smartphones and computers are indispensable.
Are you putting strain on your neck and shoulders without realizing it?
The “smartphone neck” (straight neck), which we have been hearing a lot lately, is known to lead to not only stiff necks and shoulders, but also a variety of other ailments, such as headaches and poor sleep quality.
In this article,
- What is smartphone neck
- Why it happens (lifestyle/posture)
- What will happen if we leave it alone
- Self-care you can start today
- Points to be aware of for prevention
in an easy-to-understand manner without using difficult technical terms.
Author: “Even if you think your neck is just getting tired, your body is actually giving you the signals.”
What is a smartphone neck (straight neck)?
Originally, a person’s neck (cervical vertebrae) has a gentle curve when viewed from the side.
This curve supports the heavy head in a well-balanced manner and absorbs shock.
However, if you remain in a prone position for a long time,
this curve is lost and your neck bones become almost straight.
This is a “straight neck”.
When it comes to straight necks,
- Constant tension in neck and shoulder muscles
- Blood flow tends to be poor
- Nerves become more easily stimulated
This can lead to various problems.
Author: “The neck is like a passage through the body, so the effects can easily spread.”
Background of increasing smartphone usage
① Overwhelming amount of time spent looking at smartphones
When looking at a smartphone, many people unconsciously tilt their head forward.
This position greatly increases the strain on your neck.
The average head weighs approximately 4 to 6 kg, but it is said that the more you tilt your head forward, the more the strain on your neck will more than double.
Author: “Even if you lean forward a little, your neck is still working hard to support you.”
② Leaning forward posture due to computer work
During desk work,
- Screen is low
- Chair height is incorrect
- Your back is rounded
If you continue to maintain this posture, your neck will tend to stick forward.
Laptop computers in particular have low screens, so
it is said to be more likely to aggravate smartphone neck pain.
③ Relationship with hunched back and rolled shoulders
Smartphone neck often occurs in conjunction with hunchback and rolled shoulders.
- Run your back
- Shoulders move inward
- Only the neck moves forward
This posture puts strain on your neck, shoulders, and back.
Author: “It’s not just a neck issue, it’s related to the posture of the whole body.”
④ Decreased muscle strength/lack of exercise
Neck muscles are not the only things that support the neck.
The muscles of the back, shoulder blades, and trunk are also greatly involved.
Lack of exercise weakens these muscles,
making it easier to concentrate stress on your neck.
Common smartphone neck symptoms
Typical symptoms of smartphone neck include:
- Stiffness and heaviness in the neck and shoulders
- Headache (especially in the back of the head)
- Eye fatigue/decreased concentration
- Tension around the back and shoulder blades
- Feeling tired even after sleeping
Author: “If you continue to feel unwell, it’s worth reconsidering the condition of your neck.”
What will happen if I leave it alone?
If you leave your smartphone alone,
- Chronic stiff shoulders and neck
- Increased frequency of headaches
- Position worsens
- Possibility of leading to disturbance of autonomic nervous system
This can lead to a vicious cycle.
It is important to take care of it early.
Self-care for your smartphone neck starting today
① First, adjust your posture
These three basic points:
- Move the screen closer to eye level
- Tuck your chin slightly
- Stretch your back
It’s OK not to be perfect.
Just “returning it when you notice it” is effective.
Author: “It’s okay if you don’t aim for 100 points”
② Stretching to relieve tension in the neck and shoulders
Relax your neck slowly
- Turn your head to the right for 10 seconds
- Same on the left
- Slowly forward and backward
Do it without recoil and while breathing.
③ Habit of moving the shoulder blades
When the shoulder blades become stiff, the burden on the neck also increases.
- Shrug and drop your shoulders
- Place your shoulder blades together and hold for 5 seconds
It is OK to use it several times a day.
Author: “When your shoulder blades move, your neck will feel lighter.”
④ Make time to rest your eyes and neck
If you continue to work on your smartphone/PC,
- Seeing far away
- Close your eyes and take deep breaths
- Stand up and stretch your body
This alone will help relieve neck and eye fatigue.
⑤ Review your sleeping position and pillow
Pillows that are too high or sleeping positions that do not suit you can worsen
straight neck.
- Height supports the natural curve of the neck
- Do not tilt your head too much when lying on your back or side
Be aware of these two points.
Author: “Even while you’re sleeping, your neck seems to be resting, and that time is actually very important.”
Self-care + Use of auxiliary items
- Smartphone stand
- Posture support cushion
- Stretch pole
It is recommended to use these only as assistance.
The basics are to review your posture and habits.
Case where it is better to consult a specialist
- Strong pain continues
- Numbness in arms and hands
- Difficulty in daily life
In this case, it is safe to consult an orthopedic surgeon or medical institution.
Author: “Early consultation will protect your health rather than continuing to hold back.”
Summary | Now that you’ve noticed your smartphone neck, it’s your chance to improve
Smartphone neck (straight neck) is
✔ Prolonged prone position
✔ Desk work
✔ Lack of exercise
overlaps and occurs.
However,
Be conscious of your posture, move frequently, and take care of your neck
If you do these things, your body will respond properly.
Author: “Small daily habits will protect your neck and shoulders🌱”
