Can playing with your mobile phone with your head up prevent cervical spondylosis?It will be too much for a long time

Can playing with your mobile phone with your head up prevent cervical spondylosis?It will be too much for a long time


Whether in subways, supermarkets, restaurants, or parks, you can see people with their heads bowed everywhere. Spending long periods of time with your head down while playing with your mobile phone puts a strain on your cervical spine, and “mobile neck” is now becoming a new generation of global disease. Playing with your phone with your head down will cause cervical spondylosis. Can playing with your phone with your head raised solve this problem? Recently, a topic “Playing with your head up and playing with your mobile phone can prevent cervical spondylosis” has been on the hot search, triggering discussion and attention. In this regard, Lan Chunna, deputy chief physician of the Department of Rehabilitation Medicine at the Second Xiangya Hospital of Central South University, reminded that any fixed posture for too long will put pressure on the cervical spine, including lowering the head and raising the head.

Long-term head tilting can cause excessive stretching of the muscles in the front of the cervical spine

Recently, 28-year-old Xiao Shang was watching dramas, watching TV, and playing games on his mobile phone… After staying up late for several weeks, his cervical spine felt a lot stiffer. When he took photos with his friends these past two days, he discovered that he had a “turtle neck”, with his chin stretched forward and his neck leaning forward, which was not very beautiful. When searching on the Internet, Xiao Shang saw the saying that “playing with the mobile phone with your head raised can prevent cervical spondylosis”, so he used the mobile phone while lying on the bed with his head raised. Later, Xiao Shang looked in the mirror and found that his posture had improved. He insists on tilting his head when looking at his mobile phone every day. After getting up a few days ago, he felt severe pain when his neck was turned even slightly.

Mr. Li, 30 years old, is a programmer. He often spends more than ten hours a day in front of the electronic screen. After returning home at night, when he wants to clear his mind, he often indulges in watching TV dramas and mobile games. During Mr. Li’s physical examination, The doctor reminded him to protect his cervical spine. After that, he began to play with his mobile phone with his head raised, and at the same time raised the computer screen in the office to keep his head up. Initially, the head-up position did relax the neck and relieve the pain. However, after a few months, the stiffness in my shoulders, back and head became worse.

“Playing with your mobile phone with your head up for a long time can indeed help in the short term to relieve neck discomfort caused by bowing your head for a long time, but it cannot prevent cervical spondylosis in the long term. If you look at your mobile phone with your head up for too long, it will also cause certain damage to the cervical spine like lowering your head. Injury, because any fixed position for too long will put pressure on the cervical spine.” Lan Chunna explained.

Long-term head tilting will cause the muscles in the front of the cervical spine to be overstretched, while the muscles in the back will shorten and become weak. If things continue like this, it may lead to changes in the physiological curvature of the cervical spine, causing excessive pressure on the back of the cervical spine, causing slippage, and even stretching the neural structures of the neck such as the esophagus, trachea, sympathetic nerves and carotid arteries, causing damage.

When using mobile phones and computers for long periods of time, make sure the screen is parallel to your line of sight

The European Spine Association has issued a warning that a person’s head weighs about 5 kilograms. When leaning forward to look at electronic devices such as mobile phones, the cervical spine will bear a load of about 12 kilograms when leaning forward at an angle of 15 degrees; 18 kilograms; when leaning forward at an angle of 45°, the cervical spine can bear 22 kilograms; when leaning forward at an angle of 60°, the cervical spine can bear a load of up to 27 kilograms.

“The ideal posture for using a mobile phone should be to keep your eyes and the screen at eye level as much as possible, without lowering or raising your head too much, and neither lowering nor raising your chin.” Lan Chunna reminded that from the perspective of protecting the spine and vision, adults It is recommended that the reasonable time for people to use mobile phones should not exceed 4 to 6 hours a day, and every 30 to 45 minutes of using mobile phones, you need to get up and move around. Because teenagers and children are in the growth and development stage of the spine, the use time should be shorter, and it is recommended not to exceed one hour a day.

For people who use mobile phones for long periods of time, it is recommended to use a mobile phone holder to adjust the screen to a position parallel to the eye line to reduce the need to hold it and lower your head. At the same time, pay attention to regular breaks. You should suspend use after every 30 to 45 minutes and perform neck activities for 5 to 10 minutes. If possible, try to transfer study or entertainment on the mobile phone to the computer, and use a larger screen and larger fonts to reduce the possibility of the head tilting forward and reduce neck pressure.

Many people in the workplace need to work on computers for long periods of time. Lan Chunna recommends the following methods to reduce the burden on the neck: adjust the height of the seat to ensure that the forearm droops naturally and the angle between the forearm and the upper arm is 90° to 100° to reduce arm and shoulder muscles. Tension; adjust the screen to a suitable height, keep the upper third of the screen at eye level or slightly lower, and avoid looking up or down at the screen; enlarge the fonts to reduce the burden of focusing on the eyes to prevent excessive neck extension and cervical vertebrae pressure.

“Many people like to use movable computer chairs, but from a health perspective, it is more recommended to choose a stable high-backed chair as a computer chair, which can provide head and back support and help maintain correct sitting posture and Reduce neck pressure.” At the same time, Lan Chunna reminded that a liftable desk is a good choice, and you can alternate standing and sitting positions, but you need to be careful to avoid standing for a long time to avoid burdening the knee joints.

If you have sore shoulders and neck, try these relaxation methods

After a day of hard work, if you experience neck stiffness and pain, you can take the following relief measures: 1. Neck health exercises, such as rice-character exercises. Use the top of the head or the lower jaw as the pen head and the neck as the penholder to write the word “rice” repeatedly, but you need to pay attention Speed, proceed slowly; 2. Eye movement, keep the head still, look left and right through the eyeballs, perform horizontal, up and down smooth movements, relax the eyes and relieve fatigue, and also use the smooth tracking movements of the eyeballs to make the neck Muscle relaxation; 3. Perform deep muscle training on the neck, such as standing against a wall, feet together, shoulders, buttocks, calves and heels against the wall. Without raising your head, lean the back of your head against the wall as much as possible, and at the same time Practicing the chin-tuck movement can well exercise the cervical spine; 4. People who exercise regularly can use elastic bands to further increase the training intensity. For example, wrap the elastic band around the back of the head, grab the elastic band with both hands and push forward slightly while keeping the head Stay still in the middle position and resist the pull of the elastic band forward to strengthen the muscles at the back of your neck.

If none of these exercises can relieve fatigue or pain, you should seek medical attention in time if you have the following symptoms: You usually have slight neck pain, which can be relieved by resting for a night, which is not a big problem. However, if you have severe pain in your neck and cannot lift your head, you will be unable to lift your head after a while. If the symptoms are not relieved after adequate rest at night, it indicates that there may be a serious cervical spine problem.

If you have obvious dizziness, feel that objects are rotating when observing things, numbness in your fingers or radiating pain and numbness in one upper limb, it may indicate that there may be nerve or blood vessel involvement in the cervical spine.

When trying to change the position of the head, such as raising or lowering the head, symptoms such as palpitation, difficulty breathing, wanting to vomit, and dizziness may occur; walking is unsteady and feels like stepping on cotton, one foot is deep and the other is shallow; when holding items in hand , always unable to grasp, objects falling, etc., you should seek medical treatment in time.

At home, you can observe your posture by looking in the mirror. If you find obvious shoulders that are high and low, or when you stand normally, your neck stretches forward, and the position of the ears is not in a straight line with the position of the shoulders, but the ears are in front of the shoulders, it means that there is a posture problem in the spine. Changes, even if there are no symptoms, it is still recommended to seek medical examination.



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