Ahh, the beloved cell-phone. Can't live with it...can't live without it.

Yes, it's a huge asset in modern life. It can allow us to contact anyone at anytime. If you have a question...ask Google. Want to find a local restaurant?....look on Google maps. Want to be entertained?.....just watch Tiktok. It's simply amazing to me, how much information is literally at our fingertips now. It's the perfect cure for boredom. So much so, it can even become an addiction.

Here I hope to shed light on the possible negative consequences of excessive cell phone use on both your physical body and your mental health. I also wish to share some possible solutions.

Physiological Effects on Posture

Using your cell phone a lot can have negative effects on your posture. To understand why this is, it's helpful to understand that your head weighs about 10 - 12 pounds, which is about as much as a bowling ball. As you tilt your head forward, to look at you phone for example, the amount of force on your neck increases. This force puts strain on many of the muscles in your neck and upper back.

Some muscles that support the front of the neck however, can become shortened and weak. The combination can lead to loss of healthy mobility and stability for your neck.

Let's look at some of the negative consequences of forward head posture:

• Excess tension in the neck and upper back.
• Tension headaches
• Trouble balancing
• Compromised proprioception (how your body senses where you are in space)
• Shallow breathing
• Destabilization of shoulder blades and therefore the shoulders and arms.
• Limited spinal extension and mobility

2 Videos to Share With You

To help you gain greater insight into the physical effects, I have 2 videos to share with you here. One by Anatomy Lab on the effects of forward head position and one I created a while ago offering some suggestions to help remedy it.

This Anatomy Lab video provides you with amazing illustrations and in-depth explanations.

Check out the video below. 👇

How Your Phone is Changing Your Posture

Possible Solutions

I created this Youtube video that discusses forward head position and offers ways to identify and perhaps remedy it. I'll be honest....it's a little cringy. I was just starting on Youtube so I really didn't know what I was doing. However, the content is relevant here, so I wanted to share it.

Check out the video below 👇

Understanding Forward Head Position

Effects On Your Emotional and Mental Health

Now, let's look at some of the negative effects on your mental health. It seems as though everywhere I go, I see people on their phones. Heads down and often oblivious to the world, and the people around them. This can lead us to feel separate, alone and disconnected. Don't get me wrong...I'm pointing all 10 fingers at myself here. I'm just as prone to doing this as anyone else. So this is not a judgment of character.

It's ironic...the devices promising to connect us like never before, often make us feel disconnected. Let's look at some of the negative impacts cell-phone use can have on you if it is used in an unhealthy way

Negative Impacts on Mental Health

• They can disrupt sleep, especially if we use them late at night.
• They can lead you to compare yourself to others in such a way that you feel disatissfied with your own life.
• Decreased focus and attention span
• Increased risk of anxiety and depression

Ways to Avoid Them

• To prevent sleep disruption, try to limit your exposure, perhaps stop using it after 6pm. Give your body-mind time to wind down and get ready for bed.
• If you start comparing your life to those who are on social media, remember that they are only showing you the parts of their life they want you to see. Also, take time to really appreciate the wonderful things in your own life. Perhaps try a mindfulness meditation practice to remind you of how peaceful and beautiful the present moment can be.
• If you find your having a difficult time focusing, try finding activities that require your focus and attention for a longer duration. For example, maybe try taking up a new hobie, like playing an instrument or learning to paint.
• To lower the risk of anxiety and depression, limit your time to news or upsetting subject matter. If being informed of current events is something you truly value, perhaps find ways to dedicate a certain time of day to see what's happening in the news. Try to avoid the never-ending hamster wheel of online news and doom-scrolling.

Forward head position is very prevelant these days. So, if you have it, please don't judge yourself too harshly. I too am constantly needing to check in and remind myself to avoid it. As with all things in life, we need to be kind towards ourselves and be willing to look at ourselves with honesty and compassion.

I hope you found this helpful. May you be blessed with loving-kindness, may you be well and may you always find joy in your practice.

Namaste,

Deb 🙏