The Effects of Prolonged Tablet and Phone Use on Children's Spinal Health

Dear Parents,

With schools reopening, our children are facing not only heavy backpacks but also a new risk brought by the digital world: prolonged use of tablets and phones. As a traumatology and orthopedic doctor, the dramatic increase in the number of adolescents and even elementary school children coming to my clinic with neck and back pain is remarkable. In this article, we will examine this new problem of the modern age, a condition we medically call "Text Neck," and I will share the precautions you can take.

Screen-related neck problems occur when the head is tilted forward for long periods while using electronic devices, placing excessive load on the cervical vertebrae, muscles, and ligaments.

The mechanism is actually based on a simple physics rule: When our head is in a neutral position (ears aligned with shoulders), it places about 4-5 kg of load on the spine. However, for every 15 degrees we tilt our head forward, the load on the spine increases exponentially.

  • 15° tilt: ~12 kg (The weight of a bucket of water)

  • 30° tilt: ~18 kg (The weight of a small child)

  • 60° tilt: ~27 kg (The weight of a seven or eight-year-old child)

If your child tilts their head an average of 60 degrees while looking at their tablet, it means a load of up to 27 kg is placed on their neck vertebrae. This equates to the neck constantly carrying a heavy weight.

What Spinal Problems Can It Cause in the Long Term?
This repetitive stress can pave the way for not only temporary pain but also permanent and progressive spinal deformities:

  • Postural Disorders: Visible hunched back (kyphosis), forward-rounded shoulders, and the head shifting in front of the body.

  • Early Disc Degeneration: The discs between the neck vertebrae are compressed under excessive pressure, wearing out and becoming more prone to herniation. We are now frequently seeing this condition in patients in their 20s.

  • Chronic Pain: Neck, back, and lower back pain, headaches. Constant muscle tension creates trigger points.

  • Reduced Respiratory Capacity: A hunched posture limits the expansion capacity of the lungs, leading to lower oxygen intake.

  • Worsening of Scoliosis and Kyphosis: Especially in children diagnosed with spinal curvature (scoliosis) or kyphosis, this poor postural habit can trigger or accelerate the progression of the curvature.

Prevention and Early Intervention: Advice for Parents
Fortunately, it is possible to prevent or minimize these negative effects. Here are the golden rules:

  • The 20-20-20 Rule: Every 20 minutes, take a break for at least 20 seconds and look at something at least 20 feet (6 meters) away to rest the eyes and neck.

  • Position the Screen at Eye Level: Keep tablets and phones at eye level as much as possible. Desktop tablet holders or pillows placed on the lap can be used for this.

  • Breaks and Active Movement: Ensure they take 5-10 minute breaks every hour. Encourage stretching, neck, and back exercises during these breaks.

  • Ergonomic Workstations: The height of chairs and desks for studying and using tablets at home should be appropriate for the child's height.

  • Encouraging Activities: Direct your child towards sports, especially activities that work the whole body and strengthen posture, like swimming, gymnastics, and basketball.

When Should You Consult a Doctor?
If you observe the following symptoms in your child, I strongly advise you to consult a traumatology or orthopedic specialist:

  • Persistent neck, back, or lower back pain

  • Difficulty holding their head upright or a constant tendency to lean forward

  • Shoulder asymmetry, one shoulder blade protruding more than the other

  • Balance problems or frequent falling

  • Persistent headaches

Remember, childhood and adolescence are periods when the spine grows and shapes most rapidly. Poor habits acquired during this time can lead to serious problems that may require surgical intervention in the future. Early diagnosis and preventive measures are the most effective treatment methods.

Wishing you healthy days.