Mumbai- Mumbai’s local trains are the city’s lifeline, carrying millions of commuters daily. However, a silent but significant health issue is emerging—an increase in cervical spine problems caused by improper phone usage and poor ergonomics. Prolonged mobile screen exposure, poor posture, and the constant jostling in crowded compartments are taking a serious toll on commuters’ spinal health. Spine surgeons and orthopaedic specialists are witnessing a growing number of cases involving neck pain, stiffness, headaches, and even early signs of cervical spondylosis among regular train commuters.

Dr. Manojkumar Gaddikeri, a spine surgeon specializing in brain and spine care at Wockhardt Hospitals, Mira Road, explains: “The primary culprit is mobile phone overuse in awkward postures. The continuous downward tilt of the head while texting, browsing, or watching videos—commonly known as ‘text neck’—puts excessive strain on the cervical spine. When the head is held in a neutral position, it exerts a load of approximately 4.5 to 5.5 kg on the cervical spine. However, as the head tilts forward, the strain increases—at a 30-degree tilt, the pressure rises to about 18 kg, and at a 60-degree tilt, it can exceed 27 kg. Many local train commuters, often standing for long durations with their heads bent over their phones, unknowingly subject their cervical spine to immense stress daily.”

Dr. Manojkumar Gaddikeri, a spine surgeon further added Beyond mobile phone usage, poor ergonomics in Mumbai’s packed trains further contribute to spinal issues. Some key factors include:

• Lack of Proper Seating: Limited seating forces many commuters to stand for prolonged periods, often gripping overhead handles, leading to poor spinal alignment.
• Sudden Jerks and Movements: Frequent braking and abrupt movements cause passengers to strain their necks and backs, aggravating musculoskeletal problems.
• Awkward Postures: Many commuters bend awkwardly while leaning against railings or squeezing into limited spaces, further stressing their spine.

 To reduce the risk of cervical spine problems, commuters can adopt the following practices:

• Maintain Proper Posture: Hold your phone at eye level instead of bending your neck forward.
• Use Headphones or Voice Commands: Reduce prolonged downward screen time.
• Perform Neck Stretches: Simple neck movements during the journey can help prevent stiffness.
• Avoid Prolonged Standing: If unavoidable, distribute weight evenly on both feet and avoid slouching.
• Support Your Neck: If seated, rest your head against the seat to reduce strain. Take breaks from screen time to relieve cervical stress.

 The rising prevalence of cervical spine issues among Mumbai’s local train commuters is a growing health concern. Addressing poor ergonomics and phone usage habits can go a long way in preventing chronic spinal problems. Raising awareness about proper posture and incorporating ergonomic habits into daily commuting can help mitigate these risks, ensuring long-term spinal health for Mumbai’s train travelers.