Guide to Fighting Tablet Neck

Dear Parents,

With the opening of schools, our children not only face heavy bags, but also a new risk posed by the digital world: prolonged use of tablets and phones. As a traumatology and orthopedist, in my clinic neck and back pain The dramatic increase in the number of patients of adolescent and even primary school age who come with complaints is remarkable. In this article, we discuss this new problem of the modern era, medically “Technology Neck” (Text Neck) We are going to put the situation on the table and share the precautions you can take.

What is a Tablet Neck (Text Neck) and How Does It Occur?

Tablet Neck is a condition that occurs when the head is tilted forward with excessive load on the vertebrae, muscles and ligaments of the neck as a result of prolonged use of electronic devices.

The mechanism is actually based on a simple rule of physics: Approximately to the spine when our head is in a neutral position (with the ear at shoulder level) 4-5kg imposes a load. But every time we tilt our head forward 15 degrees, the load on the spine increases exponentially.

• 15°bending: ~12 kg (Weight of a bucket of water)
• 30°bending: ~18 kg (The weight of a child)
• 60°bending: ~27 kg (As much as the weight of a child aged seven to eight)

If your child tilts his head at an average of 60 degrees when looking at his tablet, to the vertebrae of the neck 27kgIt means a load of up to. This means that the neck constantly carries a heavy load.

Which Spine Problems Lead to in the Long Term?

This repetitive stress can set the stage for not only temporary pain, but also permanent and progressive spinal deformities:

• Posture Disorders (Posture Disorders): Noticeable hump (kyphosis), dropping of the shoulders forward and displacement of the head towards the front of the body.
• Early Disc Degeneration: The discs between the cervical vertebrae are crushed under excessive pressure, worn out and become more prone to herniation. We have now begun to see this condition often in patients in their 20s.
• Chronic Pain: Pain in the neck, back and lower back, headaches. Constant tension in the muscles creates trigger points.
• Decrease in Respiratory Capacity: The hunched posture limits the capacity of the lungs to expand, resulting in less oxygen uptake.
• Worsening in scoliosis and kyphosis: Especially in children with a diagnosis of spinal curvature (scoliosis) or kyphosis, this habit of poor posture can trigger or accelerate the progression of the curvature.

Prevention and Early Intervention: Advice to Parents

Fortunately, it is possible to avoid or minimize these negative effects. Here are the golden rules:

• 20-20-20 Rule: Every 20 minutes, for at least 20 seconds, rest the eyes and neck, looking at a distance of only 20 feet (6 meters) away.
• Bring the Screen to Eye Level: Keep the tablet and phone at eye level as much as possible. For this, desktop tablet holders or pillows that are placed on the lap can be used.
• Breaks and Active Movement: Make sure to take breaks of 5-10 minutes every hour. During these breaks, perform stretching movements, neck and back exercises.
• Ergonomic Working Areas: The height of the chair and table of the areas for studying and using tablets at home should correspond to the height of the child.
• Incentive Activities: Guide your child to sports, especially activities that work the whole body and strengthen posture, such as swimming, gymnastics, basketball.

When Should You Consult a Doctor?

If you observe the following symptoms in your child, I strongly recommend that you consult a traumatologist or orthopedist:

• Stubborn neck, back, or lower back pain
• The tendency to have difficulty keeping the head straight or constantly leaning forward
• Shoulder asymmetry, where one of the shoulder blades is more dislocated than the other
• Balance problems or frequent falls
• Prolonged headaches

Remember, childhood and adolescence is the period when the spine grows and forms the fastest. Bad habits acquired during this period can lead to serious problems that may require surgical intervention in the future. Early diagnosis and preventive measures are the most effective method of treatment.