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Beware ‘iHunch,’ practice good posture to protect spine health

The iHunch, iPosture, text neck — call it what you will — it is still plain old bad posture, and it can literally be a pain in the neck. This condition, also called forward head posture, appears to be getting worse. And it is not only the under-30 crowd. More people than ever are texting, reading and watching videos on their cell phones and tablets, and it is taking a toll.

What is The iHunch? 

  1. Overworked muscles down the back of the neck strengthen, strain, scar and shorten.
  2. Middle- and lower-back support muscles weaken.
  3. Hunching joints in the upper back eventually freeze like that.
  4. Muscles at the front of the neck work less and weaken, so the chin pokes out. 

This results in upper back pain, neck pain, headaches, and pain referring down the arms[i].

Good Posture

We know that good posture is necessary for avoiding undue stress on the spine — actually, all muscles and joints. It also aids breathing and digestion. We should all take a moment every day to check our posture and to remind those around us why good posture is so important. If we all practice the healthy habits of bone health each week, they will become an automatic, natural part of our lives.

What is good posture?

Here are some tips from the Mayo Clinic [i]. For good standing posture:

  • Stand straight and tall with your shoulders back and relaxed.
  • Try not to tilt your head forward, backward or sideways.
  • Keep your head level and in line with your body.
  • Pull in your abdomen and buttocks.
  • Make sure your knees are relaxed, not locked.
  • Keep your feet parallel and your weight balanced evenly on both feet.

Ahh! Doesn’t that feel great?

The Dangers of Texting and Walking

If looking and feeling good is not enough, then consider the dangers of texting and walking.

Research shows that if we are looking at our phones, we tend to walk more slowly and less efficiently. This can increase the chances of not looking carefully before crossing the street, getting in harm’s way of a car, or running into a tree. Most important, we could fall and fracture a bone.

Give your back a break, for goodness’ sake!

1. Wikipedia. iHunch.   https://en.wikipedia.org/wiki/IHunch 

2. Mayo Clinic, “Good Posture Tips.” https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817?s=3. Accessed July 20, 2022.


Posted: Dec. 3, 2017; Revised: July 21, 2022.
As a service to our readers, American Bone Health provides access to our library of archived content. Please note the date of the last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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