Text Neck: Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer

Text Neck: Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer

Text Neck: Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer

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this is gonna sound like crazy talk for a second but by texting and looking down at your phone all the time you are affecting your fat loss okay I know it sounds crazy but hear me out on this entire thing I’m talking today about text neck something that is really becoming a big issue right now and all has to do with the fact that we’re looking at our phones all the time we’re not going to change people looking at their phones it’s just part of society today so I figured why don’t I break down what exactly is happening when it comes down to text neck and what’s happening to your vertebrae what’s happening to your spine but also what is happening to your lungs because it’s pretty alarming so first off let’s take a look at the human head let’s take a look at what happens when the head is tilted first thing we have to take a look at human head on average weighs about 12 pounds it’s no little dainty thing it’s pretty darn heavy to begin with but the second that it starts being tilted to a specific degree is when we start having some issues when we have a 15 degree tilt of a human head it goes from 12 pounds to 27 pounds okay then when we have a 30% or a 30 degree tilt we end up having a 40-pound head but when we have a 60 degree tilt which is roughly what it is when you’re looking down at your phone that twelve pound head of ours ends up weighing 60 pounds so that’s like carrying a 60 pound dumbbell or a giant bag of rice just on your head all the time we don’t realize it because we’re constantly doing it but that’s putting a lot of stress on the body now even the National Library of Medicine found that on average most people today under 30 are spending 1400 hours per year looking down at their phones with that 60% tilt so we’re talking 60 pounds for 1400 hours a year now that’s definitely gonna cause a problem let’s talk about these different problems though first off obviously gonna have stress on the c-spine you’re putting all kinds of stress in the ligament you’re putting all kinds of stress on that portion of your spine that’s a no-brainer so everything in your neck and slightly into your up your back you’re gonna have those issues you probably are starting to feel them already but the big issue starts coming into the ligaments people don’t typically think about what’s happening with the ligaments they’re focused on the spine and they only think their discs in their vertebrae but the thing is is a lot of the problem ends up coming down to the ligaments if you were to take your finger and you were to bend it back and hold it like that for a minute you’d start to feel some pain in your ligaments right around here well imagine what’s happening on your neck say we’re in a position where we’re not always think about it simply because we’re preoccupied and we’re looking at her phones so you don’t feel that stretch in our ligaments but that’s the big thing okay then we have to look at what’s happening with the intervertebral disk that’s gonna be the issue where the disk is actually bulging out where we’re having an issue with the disk itself but the other thing we have to look at is the weakening of the shoulder blades you see what happens with your scapula when you’re constantly looking down is it’s taking the tension off of the shoulder blades so therefore your scapula and the muscles that retract the scapula are getting really weak so you didn’t realize that by looking down at your phone you’re putting all this pressure on your neck and you’re strengthening your neck muscles because they have no choice but you’re allowing the shoulder blades to become weak this is going to contribute to more that anterior tilt that we don’t want in the first place but also it’s going to literally weaken your back exercise that’s gonna make it so you’re not able to get as much effectiveness and remember the back is a big muscle so if we get good back workouts in and we can really train our back we can get a lot of metabolism boost so no sense in weakening that that’s one thing that I noticed I noticed that was starting to feel weaker and my shoulder blades I was starting to get more pain simply because my shoulders are rolling forward and those muscles weren’t having to do the job of retracting anymore okay but then we go back to the ligaments again so those stretched ligaments end up leading to a lot of different things when the ligaments that actually surround the spine are stretched that’s when we have an issue of deterioration that’s going to lead to arthritis so basically what happens with arthritis is the joint is going to actually freeze or it’s going to potentially fuse or it’s going to get brittle it’s going to get weak well imagine if the ligaments are loose if the ligaments are loose then the spine is going to actually freeze in that position so you’re running into a hunchback situation we’re gonna see a big instance of the younger generation now really dealing with hunchback issues when they’re in their 50s and 60s possibly even sooner then of course we have what are called the facet joints those are the little joints that are around the spine those are not necessarily what flex the spine but would allow the joint to move side to side as well and when we have deterioration of those facet joints that’s gonna make us feel stiff but that ultimately ends up doing is causing the muscles that surround that area to have to work extra hard when you have muscles that are constantly contracting to try to modify because the spine is weaker the spine is in a bad position that’s when we run into muscle tension issues you’re running into those knots and therefore you’re not able to do your exercises anymore it makes it a lot harder to even hold us squat bar on your back because your shoulders are rolling forward and the muscles are too tight but then there’s one other thing that’s known as creep and those of you that are in the medical community have probably heard of creep before or if you’re in a massage you probably have heard of creep – simply because they massage therapist talked about it a lot it’s when the muscles are compensating because the actual ligaments in the spine are working a little bit differently they’re working against what they’re supposed to be doing so you have this creep of different vertebral tissue but also muscle tissue that’s trying to really compensate everything that’s going on but here’s the big one that I talked about in the beginning a 30% reduction in our lung capacity what we’re not realizing is when we’re looking down we are tucking our chest in and it’s making it so that our lungs cannot get that full breath of air so if you actually think about taking a deep diaphragmatic breath and you already fully inhale you might actually find that it hurts and it’s not because your lungs are hurting this is a mistake that I personally made I started feeling this tension to my chest when I would breathe in deep and I was kind of freaking out thing and then I had some lung issue going on what ends up happening is you’re not able to have that eccentric contraction of the muscles in your ribcage that allow you to open up because they’re so constricted all the time therefore you’re not able to fully expand and really open your diaphragm the way that you should in order to get that breath therefore we have a 30% reduction in lung capacity which ultimately ends up leading to a 30% reduction in the oxygen that were able to get to our muscles when we’re exercising in an intense fashion so what are the fixes here’s a couple of things that you can do and these are things that I’ve made part of my routine whether I like it or not they’re a little bit uncomfortable but sometimes you have to do them the first one is gonna be a chin tuck this is all for building the right strength building the strength back behind the neck so that you can start pulling the spine back all you’re gonna do with the chin tuck is you’re gonna stand an upright position you’re gonna look straight ahead and take two fingers and put them on your chin and I want you to push back directly straight on to your face so like your actor are pushing your neck straight back you don’t want to tuck you don’t want to look back you want to look straight on and the whole idea of looking straight on like that is making it so that you’re retracting and pulling your head back you want to almost try to make it so that you have a double chin so you’re pulling straight back try to make a double chin and that’s gonna be really really effective at strengthening that area if you do that for sets of 15 for about four or five different sets you’re be in really good shape just do that daily and then we have shoulder pinches this is something that people don’t think about when it comes down to text neck either remember how I said your shoulder blades are getting weaker the muscles that retract your shoulder blades are getting weaker all you have to do with these is literally retract your shoulder blades pinch and hold for one to two seconds and relax just roll them back pinch and hold for one to two seconds and let them back you know do that for it again sets of 15 doing three to four sets that’s all you need to do in a given day it’s pretty straightforward okay then we need to start encouraging the opposite range the kind of exercises that you can do here you’re gonna do things like foam rolling you want to roll out your upper back whenever possible whenever you have tension it makes it really hard to retract especially when your shoulder blades are weak or the muscles that retract your shoulder blades are weak so then you’re locked into this position but if you loosen them up you’re able to get to a position where you can actually roll back and you’re not constantly fighting it use a lacrosse ball put a lacrosse ball up on the wall and roll it out so almost doing a form of self massage you’re rolling out the shoulder blades as much as you can rolling out where the trapezius inserts near the rhomboids underneath the rhomboids okay then you want to loosen your pectorals people don’t think about that when it comes down to text neck either but it’s a contributing factor if you’re looking down and your shoulder blades are weak everything’s rolling forward you have this anterior roll here and that’s shortening your PEC major and especially shortening your PEC minor so what you need to do there is again use that lacrosse ball and roll that area out so I know that this is really random compared to the type of topics that I usually do but I figured since it has that correlation with lung capacity and your ability to actually get oxygen that it’s something that you would like and as always if you have any questions on the topic make sure you hit me in the comment section below but if you have ideas for future corrective exercise videos and things that you can use to help get you through the day and get you through some of these weird little things that come into play just with daily life make sure you let me know as always keep it locked in here on my channel and I’ll see you in the next video

This Post Was All About Text Neck: Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer.
Text Neck: Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer

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Text Neck:
Lower Back Pain & Fat Gain from Cellphone Use- Thomas DeLauer…The human head weighs about 12lbs, but as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds. 64% of American adults use smartphones and smartphone users – according to research from the National Library of Medicine spend an average of up to 4 hours per day hunched over, reading emails, sending texts, etc. – equates to about 1,400 hours per year that people are putting stress on their spines (1)

Text neck places a great deal of stress on the entire posterior aspect of the C-spine. The anterior aspect of the spine is compressed, adding pressure on the intervertebral disc – this increased pressure inside the disc can lead to pain and/or damage to the annular wall. The “hunched” posture puts the scapulae (shoulder blades) in a position that places the scapulae stabilizing muscles on a prolonged stretch and eventually weakens them (2)

With weakened, stretched out and loose ligaments, the vertebrae move more than normal, putting more pressure on the discs between the vertebrae. Sometimes they move out of normal position. This is called subluxation. This process leads to degeneration of the discs as well as degeneration where the different vertebrae meet, called the facet joint. Text neck with this forward head posture accelerates the aging and degeneration of the intervertebral joints, resulting in degenerative joint disease of the cervical spine. (3)

When spinal tissues are exposed to continued compression or stress, they deform and go through a transformation that can become permanent. This process is called “creep” – a medical condition that results from the elongation of the ligaments that hold our bones together due to long-term tension upon them: This can be caused by various types of bad posture, including the forward head posture involved in text neck – if this goes on for too long, the ligaments will stretch to the point of no return.
In our neck, we have seven vertebrae that are held together by ligaments. Text neck causes these ligaments to get too loose, to the point where they can no longer hold these seven vertebrae together. The bones shift and can pinch other nearby structures causing some of the symptoms of text neck. Since the ligaments aren’t able to hold the bones together, the muscles will try to this job (3)

Research has shown that it can reduce lung capacity by as much as 30% and sitting in a slumped position restricts your lungs’ ability to expand, impairing your lung capacity. Inhaling less oxygen means your heart needs to pump harder to distribute more oxygen-carrying blood through your body (1,4)

Solutions: Simple Alterations-
Adjust your monitor, desk and chair height so that your head is in a neutral position with your monitor at eye-level. Take frequent breaks from position to give your posture a rest.


Chin Tucks- Chin tucks strengthen the neck muscles and help you pull your head back into alignment.

Shoulder Blade Pinches- Shoulder blade pinches help to strengthen the muscles of the upper back, which tend to get lengthened and weakened when slouched.

Foam Roll- Foam rolling (can also be referred to as a cervical roll) releases tension through your mid – to upper back (5,6)


1) ‘Text neck’ is becoming an ‘epidemic’ and could wreck your spine. Retrieved from

2) Text Neck Leading to Chronic Pain. (2013, April 11). Retrieved from

3) Text Neck – Caring Medical. (n.d.). Retrieved from

4) Text Neck: Is Smartphone Use Causing Your Neck Pain? (2015, March 24). Retrieved from

5) How to Fix Text Neck and Improve Your Posture. (2015, June 3). Retrieved from

6) Williams, L. (2016, November 4). Texting Screws Up Your Neck. Here Are the Exercises to Fix It. Retrieved from k

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