Smart Phones Ruin Your Posture and Your Mood
Smart Phones Ruin Your Posture and Your Mood
There are a multitude of reasons to put down our cellphones now and then, especially when you consider that incessantly checking them takes us out of the present moment and disrupts family and friend dinners around the globe. But here’s another reason you may not have considered; smartphones are ruining your posture. And bad posture doesn’t just mean a stiff neck. It can hurt many other parts of our bodies and even affect us in psychological ways.
If you’re in a public place, take a look around: How many people are hunching over a phone? Technology is transforming how we hold ourselves, contorting our bodies into what the New Zealand physiotherapist, Steve August calls the iHunch. Some people call it text neck but I like to call it iposture.
The average head weighs about 10 to 12 pounds. When we bend our necks forward 60 degrees, as we do to use our phones, the effective stress on our neck increases to 60 pounds, the weight of putting my 4 year old grandson on my shoulders and neck. When Mr. August started treating patients more than 30 years ago he says he saw plenty of humps where the upper back had frozen into a forward curve, in grandmothers and great-grandmothers. Now he says he is seeing the same stoop in teenagers.
When we are sad, we slouch. We also slouch when we feel scared or powerless. Studies have shown that people with clinical depression adopt a posture that eerily resembles the ihunch. One, published in 2010 in the official journal of the Brazilian Psychiatric Association, found that depressed patients were more likely to stand with their necks bent forward, shoulders collapsed and arms drawn in toward the body.
Posture does not reflect our emotional states; it can also cause them. In a study published in Health Psychology earlier this year, Shwetha Nair and her colleagues assigned non-depressed participants to sit in an upright or slouched position and had them answer a mock job-interview question, a well-established experimental stress inducer, followed by a series of questionairs.Compared with upright sitters, the slouchers reported significantly lower self-esteem and mood and much greater fear. Posture affected even the contents of their interview answers; Linguistic analysis revealed that slouchers were much more negative in what they had to say. The researchers concluded that sitting upright may be a simple behavioral strategy to build resilience to stress.
Slouching can also affect our memory: In a study published in Clinical Psychology and Psychotherapy of people with clinical depression, participants were randomly assigned to sit in either a slouched or an upright position and then presented with a list of positive and negative words. When they were later asked to recall these words, the slouchers showed a negative recall bias (remembering the bad stuff more than the good stuff), while those who sat upright showed no such bias. And in a 2009 study of Japanese schoolchildren, those who were trained to sit with upright posture were more productive than their classmates in writing assignments.
How else might ihunching influence our feelings and behaviours? In a recent study Dr. Maarten W. Bos randomly assigned participants to interact for five minutes with one of four electronic devices that varied in size: a smartphone, a tablet, a laptop and a desktop computer. He then looked at how long the subjects would wait to ask the experimenter whether they could leave, after the study had clearly concluded. He found that the size of the device significantly affected whether subjects felt comfortable seeking out the experimenter, suggesting that the slouchy collapsed position we take when using our smartphones actually makes us less assertive, less likely to stand up for ourselves when the situation calls for it.
In fact, there appears to be a linear relationship between the size of your device and the extent to which it affects you: the smaller the device, the more you must contract your body to use it, and the more shrunken and inward your posture, the more submissive you are likely to become.
Ironically, while many of us spend hours every day using small mobile devices to increase our productivity and efficiency, interacting with these products, even for short periods of time, might do just the opposite, reducing our assertiveness and undermining our productivity.
Despite all this, we rely on our mobile devices far too much to give them up, and that’s not going to change any time soon. Fortunately there are ways to fight the ihunch.
Keep your head up and shoulders back when looking at your phone, even if that means holding it at eye level. You can also try stretching and massaging the two muscle groups that are involved in the iHunch—those between the shoulder blades and the ones along the sides of the neck. (Hopefully you have a caring partner to administer these massages). This helps reduce scaring and restores elasticity.
Finally, the next time you reach for your phone, remember that it induces slouching, and slouching changes your mood, your memory and even your behaviour. Your physical posture sculpts your psychological posture and could be the key to a happier mood and greater self-confidence. [print_link]