It is becoming increasingly common that I see teenagers in the office who are suffering from neck pain. Upon reviewing x-rays of the patients, I see that the typical curve in the neck is reversing and their disks are resembling that of a person in their 70s!I realize keeping kids away from their phones is nearly impossible these days, but for the sake of their health it is vitally important. An early 2017 article published in The Spine Journal found that more young patients are experiencing herniated disks and alignment issues, believed to be the result of extended time with their heads leaning forward.Typically, people hold their necks at around 45 degrees and that becomes even worse when they sit as opposed to stand. Think about it, our heads weigh about 8 to 10 pounds; as our heads tilt forward and down that puts stress on our spines. Take a minute and think about that in kids, who are not fully developed and are still growing. What will their neck problems be like when they are 25 or 30?The most logical recommendation is for kids (and adults) to take frequent breaks from their phones or tablets. There are some applications available on phones that will notify you when you’ve been looking down for an extended period. Implement electronic-free meal times at your house, and have everyone (mom and dad included) drop their phones in a basket before they head to bed. The latter can help you avoid neck pain and help you get a better night’s sleep.Another suggestion is to do some exercises that will strengthen neck and shoulder muscles:Shoulder Blade Squeeze: Pinch your shoulder blades back behind you, working to touch your elbows. Once back as far as you can go, hold the position for 5 seconds before relaxing. Repeat 20 to 30 times.Neck Stretch: Sit up tall with your head held high. Pull chin toward your chest, creating a double chin, and hold this position for 5 seconds. Repeat this 20 to 30 times.Chest Stretch: Stand in the middle of a doorway and hold both ends of the door frame. Lean forward until you feel a stretch. Hold this position for 5 seconds and repeat 20 to 30 times.The next time you are in the office, we’ll be glad to work with you and your kids on some exercises that will help stretch and strengthen these muscles.