Is using your smartphone while lying face down dangerous? A chiropractor explains the effects on neck, lower back, shoulder stiffness, and breathing.
Q. Why is looking at your smartphone while lying face down bad for your health?
A. Using your smartphone while lying face down can easily lead to a posture where you arch your neck, arch your lower back, and push your shoulders forward, which can result in neck stiffness, shoulder stiffness, lower back pain, and shallow breathing.
If you continue doing this, especially before going to bed, your body will remain tense, which can easily affect the quality of your sleep.
Even in the field of chiropractic treatment,
"My neck hurts," "My shoulders feel heavy," "I don't feel rested even after sleeping."
This habit can be seen in many people who fit this description.
5 common physical ailments that can occur from using your smartphone while lying face down
① Neck stiffness/straight neck
When you look at your smartphone while lying face down, your neck is constantly in an arched position.
If this situation continues
👉 The muscles at the back of the neck are tense.
👉 Get closer to a straight neck
As a result,
・Neck stiffness
·headache
Eye strain
This leads to...
② Worsening of lower back pain and lordosis
Lying face down is a position where your lower back naturally arches.
If it continues for a long time
👉 Lower back muscles are tense
👉 The burden is concentrated on the lumbar spine.
As a result
- Lower back heaviness and dullness
Chronic lower back pain
It becomes easier to get it.
③ Rounded shoulders/shoulder stiffness
When you look at your smartphone, your shoulders tend to hunch forward.
👉 The shoulder blades become immobile.
👉 The chest muscles contract.
the result
・Stiff shoulders
- Arm fatigue
- Decreased range of motion
This leads to...
④ Breathing becomes shallow
Lying face down compresses the chest and abdomen.
👉 The diaphragm is difficult to move.
👉 Breathing becomes shallow
As a result
- Easily fatigued
・Decrease in concentration
- Disruption of the autonomic nervous system
This becomes more likely to happen.
⑤ Sleep quality decreases
Using your smartphone while lying face down before going to sleep requires particular caution.
👉 The body remains in a state of tension
👉 Persistent shallow breathing
the result
・Difficulty falling asleep
• Light sleep
I don't feel refreshed in the morning.
This condition is more likely to occur.
People who are prone to strain from using their smartphones while lying face down
The following people, in particular, should be careful.
・ Mostly desk work
・Neck and shoulders tend to get stiff easily
I have lower back pain.
I have a habit of looking at my smartphone before going to bed.
• Shallow breathing
I don't feel rested even after sleeping.
👉 Don't think "It's okay because it's only for a short time."
👉 Daily habits build up over time.
Points for improvement
① Change your smartphone posture
Avoid lying face down.
• Watch while lying on your back or sitting up.
- Raise your smartphone to eye level
② Do not continue for long periods of time.
👉 Change your posture every 30 minutes
③ Be mindful of your breathing.
👉 Just taking a deep breath is enough.
④ Reset your body
Poor posture can become a habit if left unchecked.
👉 It is important to balance the neck, shoulders, pelvis, and breathing.
Approach in bodywork
At our salon
- Adjustment of the neck, shoulders, and shoulder blades
- Adjusting the balance of the pelvis and spine
• Approach to breathing (diaphragm)
Perform
👉 "A body that doesn't tire easily"
👉 "A body that can breathe easily"
We will perform the treatment with the goal of achieving that.
Q. Can using a smartphone while lying face down cause neck stiffness?
A. Yes. Because the neck is kept in a tilted-back position for an extended period, the muscles at the back of the neck become tense, leading to neck stiffness and shoulder stiffness.
Q. Can lying face down while using a smartphone cause lower back pain?
A. Yes. Because it puts a strain on the lower back due to the arched posture, it can cause chronic lower back pain.
Q. Is using a smartphone before bed bad for your health?
A. If done for extended periods, it can lead to physical tension and shallow breathing, potentially affecting sleep quality.
Q. Can this be improved with chiropractic treatment?
A. By adjusting the balance of the neck, shoulders, pelvis, and breathing, it becomes easier to reduce strain.
summary
Using your phone while lying face down may seem comfortable at first glance,
👉 Neck
👉 Shoulder
👉 Waist
👉 Breathing
This posture puts a strain on everything.
"I can't seem to shake off my fatigue lately."
"My neck and shoulders hurt."
If this sounds like you, first try re-examining this habit.
If you are suffering from physical ailments
Visit Hashimoto's chiropractic salon, Re・Set.
Private rooms and parking available.
We provide treatments tailored to each individual's body.
