Posture and Mobile Phones: A Threat to Your Health

The constant use of mobile phones has become an integral part of our daily lives. However, this useful tool can have a negative impact if we do not pay attention to how we use it. In particular, the posture we adopt while looking at the screen directly influences our posture and mobile phones, affecting our physical health.

Frequently looking at your phone, tilting your head downward, or slouching your back causes prolonged tension in muscles and joints, particularly in the neck, shoulders, and upper back. This phenomenon is known as “text neck,” and it is increasingly common among teenagers and adults due to misuse and a lack of awareness about posture.

THE POSTURAL IMPACT OF EXCESSIVE MOBILE PHONE USE

The human head weighs between 4 and 5 kilograms. However, tilting it forward by about 60 degrees increases the load on the neck to up to 27 kilograms, according to a study by surgeon Kenneth Hansraj, published in Surgical Technology International. This constant pressure overloads the cervical spine, which over time can lead to muscle contractures, joint wear, and chronic pain, highlighting the direct consequences of poor posture.

In addition to neck pain, improper mobile phone use also affects overall body posture. The back becomes hunched, shoulders roll forward, and stabilizing muscles lose strength. This postural imbalance caused by posture and mobile phones can result in lower back pain, tension headaches, and reduced respiratory capacity.

LONG-TERM CONSEQUENCES FOR PHYSICAL HEALTH

Physical health is compromised when postural habits related to posture and mobile phones are repeated daily without correction. Over time, postural changes can become structural pathologies that are difficult to reverse, such as thoracic hyperkyphosis, cervical straightening, and myofascial syndromes.

Moreover, spending many hours a day looking at a mobile phone and adopting poor posture is often accompanied by a sedentary lifestyle. This contributes to muscle mass loss, circulation problems, and reduced joint mobility, affecting overall physical health. The body needs movement and a variety of postures to stay healthy and counteract the negative effects of poor posture.

WARNING SIGNS: IS YOUR POSTURE SUFFERING FROM MOBILE PHONE USE?

If you experience neck stiffness, shoulder pain, or postural fatigue at the end of the day, your physical health is likely being affected by posture and mobile phones. Other common signs include a heavy sensation in the head, arm numbness, or a hunched posture while walking or sitting.

Detecting these signs early is essential to prevent further damage. Preventing and correcting habits related to posture and mobile phones is key to maintaining good physical health and avoiding musculoskeletal problems.

TIPS TO PROTECT YOUR PHYSICAL HEALTH WHILE USING YOUR MOBILE PHONE

Raise your phone to eye level: This helps avoid tilting your neck forward and keeps the spine in a neutral position, improving posture and mobile phone use.

Take frequent breaks: Every 20–30 minutes, take a break, change your posture, and gently stretch your neck and shoulders to counteract the tension caused by posture and mobile phones.

Strengthen postural muscles: Exercises such as Pilates, yoga, or functional training help improve body awareness and support proper posture, offsetting the effects of posture and mobile phones.

Use ergonomic supports: There are phone stands or holders that allow for comfortable viewing without compromising posture and mobile phones.

Do daily stretches: Spending a few minutes a day stretching the cervical, thoracic, and shoulder areas improves mobility and reduces accumulated tension from posture and mobile phones.

FOSTERING A CULTURE OF CONSCIOUS MOBILE PHONE USE

Technology doesn’t have to be harmful if we learn to use it mindfully. Encouraging responsible mobile phone use from an early age, promoting active breaks, and educating about postural hygiene are essential actions to preserve physical health in the digital age and minimize the negative effects of posture.

Companies, educational centers, and families can play an important role by promoting awareness campaigns, periodic postural assessments, and compensatory physical activities to counteract the risks associated with posture.

SMALL CHANGES, BIG BENEFITS FOR YOUR PHYSICAL HEALTH

Taking care of your posture while using your phone is a simple gesture that can make a big difference in your overall well-being. Paying attention to how you sit, how you position your device, and how long you use it can help prevent discomfort and improve your long-term physical health, especially when keeping posture and mobile phones in mind.

Remember: your body is your most valuable tool. If you take care of it today, it will thank you tomorrow. Make technology use a healthy and balanced experience. Mindful attention to posture and mobile phones is key to maintaining good physical health and quality of life.