CONSEJOS PARA PREVENIR EL "CUELLO DE MENSAJE"

El avance de la tecnología móvil ha venido acompañado de un incremento en el número de casos del síndrome del “text neck”, que consiste en un dolor intenso provocado por la posición inclinada de la cabeza al pasar largos ratos mirando el móvil, la tablet o un libro.

Un estudio reciente publicado por el cirujano especialista en columna vertebral Keeneth K. Hansraj demostró que esta posición inclinada hacia delante de la cabeza supone lo mismo que soportar hasta 27kg sobre el cuello. Esta fuerte presión sobre la columna vertebral da lugar a un dolor intenso que afecta a la musculatura del cuello, la cabeza y los hombros.

                                                 

 

No hay que mirar muy lejos para ver a la gente con la mirada fija en sus dispositivos móviles. El doctor Hansraj estimó que pasamos un promedio de 700 a 1.400 horas al año o lo que es lo mismo, 2 a 4 horas al día, inclinados mirando el móvil, ya sea revisando e-mails, enviando mensajes, actualizando nuestras redes sociales o simplemente jugando para matar el tiempo. En el caso de los estudiantes, a estas horas se le pueden añadir un promedio de otras 5.000 horas más al año adoptando esta posición para estudiar.

¿Qué problemas conlleva esta posición?

El mantener la cabeza inclinada durante períodos prolongados implica un sobreesfuerzo en nuestra columna cervical. Lo primero que notamos es dolor en la musculatura, que se resiente, pero pueden aparecer otros problemas derivados de esta posición como los que describe el quiropráctico argentino Marcelo Barroso (AQA):

  • Desgaste en la columna vertebral: la posición inclinada de la cabeza provoca que la curva normal de nuestras cervicales se vea comprometida y, en muchos casos, rectificada. La rectificación cervical estimula la compresión del disco, dando lugar a osteoartritis temprana.

  • Dolores de cabeza, cuello y hombros y disminución de la fuerza muscular: se sienten fuertes dolores debido a la tensión muscular prolongada. Pueden aparecer hernias discales y pinzamientos de algún nervio.

  • Problemas neurológicos: debido a los pinzamientos originados por la mala postura.

  • Depresión: debido al dolor y los síntomas asociados a esta postura.

  • Disminución de la capacidad pulmonar: disfunción respiratoria debida al dolor crónico alrededor del cuello y pérdida de la capacidad pulmonar hasta en un 30%.

  • Enfermedades del corazón: podrían originarse debido a la disfunción respiratoria.

  • Problemas en todo el sistema digestivo: la posición incorrecta de las cervicales implica que el resto del cuerpo también adopte mala postura, afectando al correcto funcionamiento de nuestro sistema digestivo. El intestino grueso es uno de los principales afectados por las malas posturas, sufriendo estreñimiento.

Ahora que conocemos los posibles síntomas asociados a la mala postura al mirar el móvil, ¿cómo podemos prevenirlos sin tener que dejar de usarlo?

El mejor remedio es reducir el tiempo de utilización de los dispositivos móviles, pero si tienes que usarlos, pon en práctica estos 10 trucos y  tu espalda te lo agradecerá:

1) Ante todo es importante mantener siempre una buena postura de nuestra espalda en general, no sólo de las cervicales. Si lo estamos mirando sentados es importante contar con un buen apoyo lumbar. Si haces una última revisión del móvil en la cama antes de dormir, es importante que toda la espalda esté bien apoyada en el colchón y la almohada, de manera que esté recta y relajada (aunque es preferible mirarlo antes de acostarte para dormir mejor).

2) En vez de bajar la cabeza, es mejor levantar el móvil a la altura de los ojos, en un ángulo de unos 30 grados, para proteger el cuello y las muñecas. Además de en las cervicales, también notaremos alivio en la vista, ya que es más cómodo para nuestra vista esta posición que mantener los ojos fijados hacia abajo.

3) Utilizar un apoyo para que nuestros brazos no se cansen y terminemos adoptando una mala postura. Apoyar los codos sobre la mesa para elevar el móvil; si utilizas una Tablet, puedes apoyarla sobre la mesa o elevarla un poco más usando un libro, de manera que no tengas que bajar la cabeza para mirarla.

4) Si tenemos que bajar la mirada es mejor mover los ojos que las cervicales.

5) Si aprendemos a usar ambos pulgares al escribir, resultará más fácil mantener una postura correcta y evitaremos sobrecargar un lado.

6) Si sentimos la vista cansada es posible que la letra sea demasiado pequeña. Para evitar daños en la visión es mejor aumentar el tamaño de la letra hasta que sea confortable.

7) Cambiar de posición de manera relativamente frecuente. Cuanto más tiempo pasamos en la misma posición, más nos relajamos y más probable es que terminemos adoptando una mala postura.

8) Hacer descansos de 5 minutos más o menos cada hora u hora y media. De esta manera el cuerpo descansa y evita la posición de tensión; además también nos ayudará a relajar la vista.

9) Buscar un entorno bien iluminado para evitar tener que poner un exceso de brillo en la pantalla o pegar la vista para ver.

10) Evitar usar el móvil mientras caminamos, nos va a resultar más difícil llevar el móvil a la altura de los ojos si estamos en movimiento. Además corremos el riesgo de tropezar.

Además, es conveniente hacer ejercicios cervicales y chequear periódicamente la columna vertebral para cuidarla, no sólo cuando notamos los síntomas sino antes, precisamente para prevenirlos.

La Quiropráctica es una de las disciplinas enfocadas en el cuidado de nuestro cuerpo, principalmente de nuestra columna vertebral. Los quiroprácticos detectamos y corregimos las subluxaciones (desalineamiento de dos articulaciones que causan una interferencia en un nervio), de manera que la articulación recupera su función y movimiento, el sistema nervioso se libera y nuestro cuerpo funciona con todo su potencial.

 

 

The progress of mobile technology has been accompanied with an increasing number of “text neck” syndrome cases. This syndrome consists in a severe pain provoked by flexing the head forward in an inclined position while spending longs periods looking at cell phones, tablets or books.

A recent study published by the spine surgeon Keeneth K. Hansraj showed that as the head tilts forward, the forces supported by the neck are up to 60 pounds at 60 degrees. This pressure on the spine leads to a severe pain in the muscles of the neck, head and the shoulders.

                                                 

We do not need to look very far to see many people spending time with their cell phones. Dr. Hansraj estimates that the people spend an average of 700 to 1.400 hours a year (between 2 and 4 hours a day) with their heads tilted over: reading, texting or playing with their mobile devices. In the particular case of the students, to this previously commented hours looking at the cell phone with the head tilted, 5000 hours a year can be added while adopting this very same position while studying.

Which are the problems associated with this flexing position?

Keeping the head tilted forward during extended periods of time implies an overstrain on our cervical spine. First, we can feel pain in our cervical muscles. If we neglect this problem, we can also suffer other symptoms derived from this inadequate position, like the ones described by the Argentinian Chiropractor Marcelo Barroso (AQA):

  • Debilitation of the spine: the flexing position of the head causes the loss of the cervical natural curve. The cervical rectification leads to increased cervical stresses and discs compression, resulting in an early osteoarthritis.

  • Head, neck and shoulder pain and decreased muscles strength: severe pains are felt due to prolonged muscle tension. Herniated discs or nerves impingements may appear.

  • Neurological problems: they may appear due to impingements caused by inadequate posture.

  • Depression: it may appear due to the symptoms and pain associated with the inadequate posture.

  • Decreased lung capacity: it may appear a respiratory dysfunction which can reduce the lung capacity by 30% due to the chronic pain around the neck.

  • Heart diseases: it may be originated due to the respiratory dysfunction.

  • Problems in the entire digestive system: An incorrect cervical position implies that the rest of the spine and body is also adopting a poor position; it affects to the proper function of our digestive system. The large intestine is one of the most affected organs by the poor posture, suffering from constipation.

Now we know all the possible symptoms associated with an inadequate posture while using our mobile devices, how can we prevent them without having to stop using our cell phones?

The best remedy is to reduce the operating time of mobile devices, but if you are forced to use them, you should put in practice the following 10 tricks, and your spine will thank you:  

 

1) First of it all, it is important trying to keep always an adequate posture in all your body. If you are looking your phone while sitting, it is important to have a good lumbar support. If you check your cell phone in bed before going to sleep it is important to keep the entire spine well supported on the bed and the pillow, maintaining the back straight and relaxed (anyway, it is preferable to look the cell phone before going to sleep and not in the bed).

2) Instead of lowering the head, it is better to raise the mobile phone at the same level of your eyes, at an angle about 30 degrees, for protecting your neck and wrists. You will notice relief not only in your neck, but also in your sight because it is more comfortable for our sight this position than keeping your eyes fixed downwards.

3) You can use a support for avoiding your arms getting tired, because if they do so you may adopt a poor posture. Support your elbows on a table for raising your mobile phone, and if you are using a tablet you can support it on the table, or raise it a little more using a book, so you do not have to lower your head to look at it.

4) If you have to look downwards, it is better to move the eyes than the neck.

5) If you learn to write using both thumbs, it will be easier to keep the correct posture and you will avoid overstraining one side of your body.

6) If you feel your sight tired it could be caused due to a small font of your device theme. It is better to increase the size of the font until it is comfortable to the reading.

7) You should change your position frequently. If you spend a lot of time in the same position, you will feel more relaxed and it is more likely to adopt a poor posture.

8) You should take breaks of 5 minutes every hour or hour and a half. This way, your body rests and avoids the strain position and, in addition, it will help you to relax your sight.

9) You should find a well-lit environment in order to avoid putting too much brightness on the screen or getting too close for reading.  

10) You should avoid using your mobile phone while you are walking. It will be more difficult to raise your cell phone at the same level of your eyes while being in movement. Furthermore, you also have the risk of stumbling.

In addition of this 10 tricks, you should do cervical exercises and periodically check your spine to take care of it. You should do it not only when you feel pain or symptoms, but before, precisely in order to prevent them.

Chiropractic is one of the disciplines focused on the care of our body, mainly of our spine. Chiropractors detect and correct subluxations (misalignments of two joints may cause an impingement and interference in a nerve) allowing the joint to recover its function and movement. The impingement of the nervous system will disappear and the body will restore the chance of working at its entire potential. 

IMAGEN: SURGICAL TECHNOLOGY INTERNATIONAL

 

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В этом что-то есть. Благодарю за информацию, теперь я не допущу такой ошибки.

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