Neck Pain? Don't Let Your Phone Be A Pain In The Neck, Literally: Here's How

Many people think they can't live without their cell phones even though these expensive gadgets cause them pain in their pockets figuratively and, worse, pain in the neck, literally.

In a new study published recently in the journal Surgical Technology International, experts found out that looking down at your phone can force up to 60 pounds of weight on your spine, causing you a literal pain in the neck that could lead to potential spinal problems.

Study author and New York spinal surgeon Dr. Kenneth K. Hansraj says many of his patients developed their back and neck pains due to their habit of looking down on their cell phones while texting or playing games for a long period of time.

"You can call it an epidemic. Wherever you go, just look around: People are heads down into their phones, especially teenagers," Hansraj says.

"I'm not against technology. My message is really simple: just be cognizant of where your head is in space."

In his study, Hansraj says he found out that the farther you tilt your head forward while using your phone, the more dramatic the weight increases on your neck and spine.

"An adult head weighs 10 to 12 pounds in the neutral position," Hansraj says. "As the head tilts forward the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees."

Hansraj says 60 pounds is roughly six sacks of potatoes. There's no need to put six sacks of potatoes on your head while using your phone, he adds.

The doctor notes that many people spend two to four hours a day on phones and other devices, resulting in at least an extra 700 to 1,400 hours of stress on the neck and spine each year.

Hansraj says he definitely does not discourage people from using their phones. But there are ways for them to avoid neck pain while doing so.

He says a phone user doesn't have to necessarily bring his or her device up to eye level, noting that our eyes have a range of motion, which allows us to look down at our phones without tilting our heads.

"To keep the joints in your neck limber, move your head from left to right several times and touch your ear to your shoulder on both sides," Hansraj advises.

Another simple exercise he recommends is to place your hands on your head to provide some resistance as you push your head forward, and do the same as your push your head back. This strengthens the ligaments and muscles that support your neck, he says.

Another exercise is to extend your arms and push your chest forward. This stretches and strengthens "the muscles of good posture," Hansraj says.

You can also shift your bottom forward and lean your back against a chair while sitting, so your body naturally lowers and your eyes align with your device. "Rest your arms on your chair for extra support," he says.

He recommends doing these exercises once or twice a day. They only take a few minutes but you'll have a better day and a better posture, he says.