Recently my Facebook feed has blown up with articles and news segments about the dangers of “text neck.” It turns out that spending hours a day hunched over your smartphone texting is a bad idea and leads to all sorts of neck and upper back issues. Who knew? The news stories have given some good counsel—like limiting the amount of time you spend on your phone and moving your body in ways that are different than hunching over a phone. But as I’ve read the advice about preventing “text neck,” I keep wondering, do we give ourselves any choice in the matter?
I was reminded of a student who came to me for Alexander Technique lessons several years ago, just before the smartphone revolution. He was a doctor complaining of neck pain. He tried to set up regular lessons, but like many doctors, his schedule was not entirely his own. Even when we managed consistent lessons, he was always on call. With most of my students, I ask that they leave their phones off so that we can work without interruption. But he had to leave his pager on, just in case he had to respond to an emergency at the hospital.
I have to admit, he was a challenging student. At the start of each lesson, he would fill me in with a detailed report on his neck symptoms at work. He monitored himself ceaselessly to see if there was any improvement. He was obsessed with finding the “correct way to move” and gave himself detailed instructions using his voluminous knowledge of human anatomy. He would inform me, “I need to tone up through the erector spinae group, widen through the trapezius and release into the quads.” I suggested that he not micro-manage his movements, and told him the parable of the centipede who tried to control all one hundred legs consciously and ceased to be able to walk at all. I tried to convince him that the first step was to leave himself alone. He needed to practice “non-doing:” it would give him a chance to observe himself and see if he could discover if his movement habits contributed to his neck problem.
One lesson I finally succeeded in getting him to stand quietly, leaving himself alone. I had just placed my hand where his head meets his neck and was helping him experience a “free neck”—moving his head gently back and forth in the “no” direction—when his pager went off. At the sound of the buzzing, his neck tensed dramatically, the back of his head pulled back, and his shoulders went up around his ears.
He duly checked his pager—it was not an emergency. We looked at each other. “I think we know why you have some neck tension,” I said.
The head is a heavy object. The average head weighs about 10 pounds. When your neck is free and the head is poised on a lengthening spine, it has a functional weight of 10 pounds. But for every degree the head is held forward—whether towards a cell phone, a computer, a book, a music stand, or a musical instrument—its functional weight increases dramatically. As this study by Kenneth K. Hansraj found, a 10 pound head held 30 degrees forward has a functional weight of 40 pounds.
So what we do with our heads has an enormous impact on the health of our necks, shoulders and backs. With my doctor student, the anxiety around the insistent and unbidden summons of his pager caused a spasm of tension in his neck, jerking his head back into his spine. The action was particularly dramatic in his Alexander lesson because it happened right after I had helped him find length in the neck and freedom at the head-neck joints. In his everyday life, though, he rarely freed his neck and it became increasingly tense and painful throughout the week.
Smartphones and doctors' pagers are similar in one important respect: they are stimulus response-machines. And smart phones are even more stimulating: "push notifications” inform us not only of texts or phone calls, they alert us to e-mail, Facebook status updates, tweets, breaking news, traffic reports, weather alerts, and the latest available level on Angry Birds Star Wars II. Our response becomes habitual. The alert sounds and we jump into action. If that habit includes pushing our head forward 30 degrees, we may not even notice our necks tense to carry the 40 lbs of functional weight. That’s the thing about habits: they are unconscious and automatic.
But there’s a key difference between doctors' pagers and our smartphones. Doctors are required to have a pager and may even, like my former student, resent its constant thrall. But if you’re anything like me, you love your smartphone. In fact, you could say that the stimulus from within—”I wonder what my friends think of that cat photo I just posted on Facebook,” for example—is as strong as the push notification from without.
Understanding the power of habit is as important in preventing “text neck” as limiting our time on our phones—maybe more so, since so many of us enjoy the time we spend on our phones and don't have any intention of reducing it down. With my doctor student, we practiced a different response to his pager: when it sounded, he would remind himself to pause, take his time in responding, free his neck. We can do the same thing with our phones. The next time in pings, we can give our necks a break. We can take a moment, however fleeting, and do nothing.