It seems everybody is on their screens all of the time. Whether you’re working on your computer or your kids are texting and walking back from school, screen use can take an unexpected toll on your body. Find out about “text neck” and what you can do to avoid damaging and even dangerous distractions and repetitive use injuries.
What is a repetitive strain injury?
According to the CDC, device use has contributed to a 10% increase in unintentional child injuries.[1] Overuse or repetitive strain injuries (RTI) refers to bodily injuries that result from reduced blood flow to the muscles, bones, and ligaments as a result of poor posture or repeated movement.[2]For kids, repetitive strain injuries can occur from repeated movements typical in sports play, video controller use, or from repeatedly swiping or texting on smartphones and from excessive screen use.
Preventable Repetitive Strain and Misuse Injuries
Tendonitis
Repetitive strain injuries from excessive screen use include tendonitis in the shoulder, elbow, forearm, wrist, and hand and back or neck strain.
Ocular Migraines
Migraine headaches, particularly ocular migraines, are also becoming increasingly common due to excessive screen use. Symptoms of ocular migraines include visual disturbances like temporary vision loss, blind spots, auras, flashing lights or seeing stars, and zigzag lines.
Tinnitus
Tinnitus refers to a hissing, buzzing, whistling, roaring, or ringing in the ears that result from exposure to excessive and loud noises. Not only can the tiny hairs in the inner ear be damaged by loud and excessive noises, but they can also occur due to aging, sudden impact noises, middle ear infections, stress, negative side effects from medications, neck or head injuries, and other untreated medical conditions. Currently, tinnitus is incurable, but symptoms can be relieved with techniques like sound therapy (listening to specially selected distracting sounds).
Postural Injuries
A postural injury refers to injuries that result from accumulated pressure due to poor posture while sitting, using your computer, driving, wearing high heels, or standing. If you’re not using good posture your bones don’t properly align and your muscles, joints, and ligaments can’t work as they are designed to.
The most common postural injuries include
lower back pain
neck pain
shoulder impingement
knee pain
carpal tunnel syndrome (numbness, tingling, and weakness in your hand and arm due to nerve impingement in your wrist)
piriformis syndrome(pain that radiates down the back of the legs when the piriformis muscle compresses the sciatic nerve when sitting or crossing your legs)[3]
Text Neck
Another common type of postural injury among kids and teens is text neck. Text neckrefers to premature degeneration and malformation of the neck and spine caused by looking down at the screen for texting.
In the past, these types of injuries were only seen among aging dentists and welders. Now physicians are seeing these injuries in teens.
Hanging your head at a sixty-degree angle while texting places sixty pounds of force on the neck. This is far beyond the ten pounds of force your neck is designed to support when your head is in the neutral position.
Kyphosis
Poor texting posture can be particularly problematic for young users whose spines are still developing and could lead to arthritic changes in the spine, bone spurs, or muscle deformities. Research findings indicated that kyphosis, which refers to an S-curve of the spine or rounded back, can be caused by the loosening of ligaments in the spine aggravated by screen use.
Prevention
Instead of taking away the screen device or video controller altogether, simply implement healthy screen practices in your family.
Here are some great injury prevention ideas
Balance off-screen and on-screen activities.
Download an app, use parental controls like those we offer in our Screen Safety Toolkit, or provide a simple kitchen timer for time limit compliance and body-healthy rest and stretch breaks. Suggested break times are fifteen-minute for every forty-five minutes of play.
Encourage your kids to refocus their eyes for twenty seconds after every twenty minutes of screen time
Set up kids’ yoga, which helps with strength, stabilization, balance, and range of motion. Plus, kids learn more about their physiology and how to optimize healthy posture and avoid painful injuries. We recommend watching Youtuber AloYoga’s video “Yoga for Kids with Alissa Kepas.”
Implement ergonomics, the study of people, and their efficiency when interacting in different environments. The primary goal of ergonomics is to arrange a workplace so that it fits the individual working there.
Ergonomic computer setups include:
Eyes leveled with the top of the screen
Head and neck balanced and in line with the torso
Shoulders relaxed
Elbows supported and close to the body
Wrists and hands in-line with forearms
Feet flat on the floor
Overhead lighting dim to prevent glare
Curious to learn more helpful tips on RTI prevention? More information can be found in Dr. Bennett’s book, Screen Time in the Mean Time.
Distraction Injuries
We’ve all seen this form of injury in headlines about car accidents due to texting while driving. We’ve even had a laugh at trips and falls while texting in programs such as America’s Homes Funniest Videos where a person may trip and fall while texting. A distraction injury is an injury resulting from one’s attention being taken by screen use (texting, viewing, talking, or video conferencing).
While Walking
On CBS News you can find an article where a woman was texting and so distracted, she fell into a mall fountain.4 Or maybe you saw the viral video of a guy who literally ran into a bear while walking and staring into his phone. The Internet is alive with videos of injuries that have resulted from distracted walking or bicycle riding. The possibility of bringing harm to yourself has become such an issue that New Jersey has proposed a ban on walking and texting.5 Remind your child that there is a time and place to be sure you are being extra cautious towards your surroundings, such as walking in the streets.
While Driving
Distracted driving accounts for 60% of all teen accidents.6 Teens are more reliant on their phones and lack experience behind the wheel. According to CNN Health, texting is the most distracting form of device use and has been proven to limit the number of times an individual will look up and look both ways before crossing.7
TheCDC Youth Behavior Surveillance System (YRBSS) reports that 39.2% of teens will use devices while driving.8 While you may assume that your teen knows better, it’s always a smart choice to play it safe. This can be as easy as putting devices out of sight while driving or adopting helpful tech.
Tech Tools That Can Help
Use the “Do Not Disturb” mode on their smartphone to ensure safety practices when you’re not around.
On iPhones:
Go to settings
At the very top, there will be a search bar, type “driving”
Press “Do Not Disturb While Driving”
Activate the Feature at the bottom
If your phone doesn’t already have the Do Not Disturb feature, the following are GKIS-approved apps that can assist in distracting free driving!9
The AT&T Drive Mode App silences incoming alerts and calls. The application automatically activates once you’ve reached a speed of 15 mph or higher. If you’re concerned about not calling your kid and being left on voicemail with no notice, the app has customizable automatic responses that will let the parent know they are driving and will answer them afterward.
The OMW (On My Way) app works similarly to the AT&T app, but rather than activating at 15 mph it starts at 10 and higher. Aside from this you could earn points and win discounts for being a safe driver.
The Safe 2 Save app also allows you to earn points for being a safe driver by giving discounts to local businesses. The app also encourages users to include pictures of loved ones as a reminder of who they’re driving safely for.
Think you’ll need a helping hand in implementing all these tips? Contact ourscreen safety expert and founder of GKIS Dr. Tracy Bennett for a telehealth coaching session to discuss specific outside-the-box screen safety tips! In a quick, fun, and customized family workshop, you’ll feel more at ease knowing you have the tools to continue to have important safety conversations with your kids.
Special thanks to Aroni Garcia for researching and co-writing this article. If you liked the article, you’re interested in learning more tips on how to manage device time to avoid distracted driving and repetitive tech use, look at What Age Should We Allow Smartphones?
