The habit of scrolling reels for hours is spoiling the spine, experts warned – ‘Text Neck Syndrome’ can lead to the risk of slipped disc.

In the digital age, smartphones have become an essential part of our daily routine, but with it a silent epidemic has taken birth which is directly hollowing the bones and nerves of the youth. The habit of continuously scrolling the screen with the thumb for hours on end on short-form video platforms like Instagram Reels, YouTube Shorts and TikTok is no longer limited to just wastage of time or mental exhaustion, but it is having a direct and dangerous effect on the structure of the spine and neck. Orthopedic and spine experts say that when we continuously bend our neck down and remain lost in the phone screen, it puts unnatural pressure on the cervical spine of the neck. In medical language this condition is ‘Text Neck Syndrome’ Or called ‘smartphone spine’.

The normal weight of an adult human head is about 4.5 to 5.5 kilograms (10 to 12 pounds), which is easily balanced by our neck muscles and cervical vertebrae. But as we tilt the head forward, the effective weight on the neck increases several times due to gravity and lever action:

• 0 degree (straight head): about 5kg pressure

• 15 degree tilt: about 12kg pressure

• 30 degree tilt: about 18kg pressure

• 45 degree tilt: about 22kg pressure

• 60 degree tilt: Heavy pressure of about 27 kilograms (60 pounds)

When a person watches reels for two to three hours continuously while lying in bed or leaning on a sofa at an angle of 60 degrees, his neck is subjected to a constant pressure equal to the weight of an 8-year-old child or half a bag of cement. The spinal cord is not made to withstand such long and unnatural stretches.

Using a mobile phone with poor posture for long hours not only causes muscle stiffness but also causes permanent structural changes in the bones of the spine:

1. Deterioration of natural spine curve: The human neck bone has a natural forward curve (Lordotic Curve), which acts as a shock absorber. By continuously keeping the head bowed, this curve becomes straight (Straightening of Cervical Spine), due to which the spine’s power to bear shocks is lost.

2. Early Cervical Spondylosis and Slip Disc: Continuous uneven pressure on the intervertebral disc present between the vertebrae causes the disc to slip out (herniation/slipped disc). Cervical problems, which were earlier seen in the age group of 50-60 years, have now become common among youth of 20 to 25 years of age and college students.

3. Nerve compression and numbness in hands: The nerves coming out of the spinal cord and going to the shoulders and hands get compressed. Due to this, pain starts from the neck and reaches the shoulders, elbows and fingers, where a strong electric shock, tingling and numbness is felt.

4. Hunchback or Hump (Kyphosis): Watching reels with rounded shoulders for a long time can cause a hump-like lump to appear in the upper back, also known as ‘Dowager’s Hump’.

5. Occipital neuralgia and migraine: Due to stretching of the nerves going from the back of the neck to the head, there are complaints of constant heaviness in the back of the head, dizziness and unbearable headache.

If you use your phone for several hours a day and experience any of the following symptoms, your spine is at risk:

• Severe stiffness in the neck, shoulders and trapezius muscles after waking up in the morning.

• Cracking sound or sharp pain while turning the neck left or right

• Pain in the thumb, wrist, or elbow while using a phone (smartphone thumb/cubital tunnel syndrome)

• Dryness in the eyes, fatigue and a burning sensation in the middle of the back

• Lack of concentration and feeling constantly irritable

Experts say that it is not possible to completely cut off from the digital world, but small improvements in habits can keep the spine safe:

1. Keep the phone at eye-level: Never bend your head while keeping the phone in your lap. Always bring the phone right in front of your eyes (Eye Level), so that the neck remains straight at 0 degrees. Use a pillow or stand to support your hands.

2. Follow the 20-20-20 rule: After every 20 minutes of screen time, take a 20-second break and look at an object at least 20 feet away. Also stretch the neck by slowly moving it backwards.

3. Chin Tucks Exercise: Sit straight and push your chin back as if making a double chin. Hold this for 5 seconds and repeat 10-15 times a day. This strengthens the deep stabilizer muscles of the neck.

4. Stop scrolling while lying in bed: Watching reels at night with a high pillow or lying on your stomach puts double pressure on both the lower back (lumbar spine) and the neck. Stay away from screens at least 45 minutes before sleeping.

5. Daily Walk and Back-Strengthening: Walk at a brisk pace for 30 minutes daily and do exercises like Bhujangasana (Cobra Pose), Markatasana and Plank which strengthen the supportive muscles of the spinal column.