TECH NECK SYNDROME

 

The use of mobile phones and computers affects spinal health

Every day, millions of people adopt postures that negatively impact their spine while using mobile devices or working on computers. The phenomenon, known as iHunch or “digital hunchback,” is receiving growing attention due to its musculoskeletal implications.

What’s behind the problem

Dr. Jorge Cervantes, orthopedic arthroscopist, explains that “tilting the head forward just a few centimeters significantly increases the load on the neck and upper back. For every 2 to 3 cm deviation from an upright posture, the spine must bear approximately an additional 4.5 kg.” This sustained overload can trigger cervical contractures, cervicogenic headaches, and structural changes in the thoracic spine.

In addition, prolonged use of smartphones is also linked to disorders in the thumbs and wrists, such as tendinopathies and the so-called “WhatsAppitis,” with common discomfort in wrists, elbows, shoulders, and neck.

Tips to prevent damage

Physiotherapists recommend keeping the phone at eye level, supporting the elbows, alternating postures, and taking breaks every 20–30 minutes to stretch the neck, shoulders, wrists, and fingers. That is why “it is useful to rest the eyes by following the 20-20-20 rule (look at a distance of 20 feet for 20 seconds every 20 minutes in front of screens),” says Dr. Jorge Cervantes.

The orthopedist’s view

Dr. Jorge Cervantes Aguilar, orthopedic surgeon specializing in arthroscopy and joint reconstruction, emphasizes the importance of prevention: “It’s about interrupting continuous tension: small active breaks and ergonomic adjustments can prevent an incorrect posture from turning into a chronic problem,” states the specialist, after years of treating shoulder, hip, and knee injuries related to postural habits.

Dr. Jorge Cervantes points out that young people are particularly vulnerable, since their bodies are still developing. “Spending hours with the head bent forward can promote structural kyphosis, which consolidates over time and is difficult to reverse,” he warns.

A growing problem that arose during the pandemic

With the rise of remote work and online classes, more people spend long hours in front of screens without breaks or proper ergonomic setup. This not only increases postural risks but can also reduce productivity and quality of life.

Recommendations for keeping the spine healthy

What to do and why it matters

• Adjust the device to eye level (use a stand or keyboard). Prevents cervical bending.
• Take active breaks every 30 minutes. Reduces muscle tension.
• Do stretching exercises (neck, shoulders, wrists). Improves mobility and circulation.
• See a specialist if discomfort persists. Detects and treats possible complications.

The “digital hunchback” is a real consequence of modern lifestyle. A preventive and mindful approach — supported by professionals like Dr. Cervantes — can make the difference between a healthy posture and chronic spinal problems.