Do You Have “Text Neck”?

November 25, 2024
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Smartphones are an integral part of our lives, but they can also cause a lot of pain in the neck.

Learn what text neck syndrome is and how to prevent neck pain.

Technology touches our lives in many different ways. It has opened the roads of communication, allowed us to see people from other countries on video, pack computers in a bag and carry them along, and given us the ability to take quality photos any time we want.

So what if we told you that technology could actually be causing you physical pain? The way we hold devices (and how long we use them) can actually manifest in aches and pains throughout our body due to poor posture.

Namely: text neck also known as tech neck.

Read on to find out what text neck syndrome is, and how you might be able to alleviate or prevent it.

 

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What is “Text Neck”?

Text neck is a relatively new term used to describe the forward head posture a body assumes when it is texting, looking at a phone to read, or just scrolling. It is not unique to a smartphone either, the body naturally assumes this position when using a gaming device, iPad, or e-reader, too.

woman eating while looking at phone

It’s estimated that 75% of the world’s population is hunched over their devices on a daily basis for extended periods. This position typically lasts for hours.

The average human head weighs around 10-12 pounds—that’s a lot of weight for your neck to carry when not in a neutral position! The type of injury this poor posture causes is not immediate. It’s a gradual effect caused by continued stress on the neck, spine, and connecting tissues.

 

Symptoms of Text Neck

There are several symptoms of text neck that can point to this condition, depending on your unique anatomy, posture, and the length of time you spend looking down at a device. The following symptoms are not exhaustive and are not a replacement for a diagnosis from a physician, physical therapist, or chiropractor.

Headache

The type of headache you would feel from text neck is known as a tension headache.

When your neck is stretched into the same position for an extended period of time, this can place pressure on the nerves running to your head and shoulder.

Stiff Neck

When muscles stay in one position for too long without calculated movement, you can develop stiffness. Stiffness means it’s slow to move and hard to stretch.

This can affect your range of motion as well as pull your joints out of alignment.

woman's hand resting on shoulder

Radiating Pain

It’s called the “muscular system” for a reason: all of the muscles in your body are connected in one way or another. A pinched nerve from text neck can cause referred pain down to the shoulders, arms, hands, or head.

Mobility Issues

All of the muscle tightness might make it difficult to move your neck. This makes it a lot easier to pull a muscle, since the tissues aren’t used to such this range of motion.

Not only are you dealing with the pain from text neck, you now also have a pulled muscle.

 

How To Fix Neck Problems

Text neck isn’t something that will just go away if you ignore it for long enough. You need to take special steps to either treat or prevent this condition in order to remain pain-free.

Limit Device Time

This one seems like a no-brainer, but the less time you spend on your device(s) the less time you’ll be in the classic “text neck” posture.

Schedule some time for a device time-out and stick to it! You may find that you like being off-the-grid for a while.

Change Positions

If you find it hard to put down your device (or if you have to use it daily for work) try to change the position you’re in every few minutes.

Although not ideal, it can still help if you’re moving those muscles as opposed to them remaining static for long periods of time.

Exercise

When we exercise, our muscles remain flexible and oxygenated. When our muscles are strong and flexible, we don’t succumb to as much pressure and pain as someone who is out of shape.

Woman holding phone at eye level

Correct Your Posture

When it comes to a lifetime of incorrect posture, we know this is easier said than done. But there’s no time like the present to correct yourself! Having correct posture can not only eliminate pain, but also prevent it.

When you’re using a device try to stand straight and raise your device to eye level.

Lie Down!

This might not be the best solution, but it’s definitely effective. If you’re lying down and your spine is straight, it can help the poor posture of text necks. You can even rotate lying down with your changing of positions.

Just make sure that you’re not still looking “down” (relative to your body position) at your phone. If you don’t mind looking a little funny, a set of “lazy glasses” can help.

Treating Acute Pain

If you’re currently experiencing pain related to text neck, there are a few things you can do.

For immediate relief, applying heat and ice can help reduce pain and increase your range of motion. You can also take OTC pain relievers, but use in moderation for short stretches of time. Anti-inflammatory medications (such as Tylenol) aren’t meant to be taken every day and can do more harm than good if used too often.

The most important thing you can do is to visit your chiropractor. Not only can they give you tips and tricks about posture and avoiding text neck, but can realign your spine to alleviate existing pain.

Text Neck Exercises

Performing specific exercises can help alleviate the symptoms of text neck by strengthening your neck and shoulder muscles, improving flexibility, and promoting better posture. Incorporate the following neck exercises into your daily routine to fix neck issues caused by text neck and prevent future discomfort.

  1. Chin Tucks
    This exercise strengthens the muscles that pull the head back into alignment over the shoulders, correcting forward head posture.
    • How to do it: Sit or stand up straight in a neutral position. Gently pull your chin backward, as if you’re making a double chin, keeping your eyes level. Hold this position for 5 seconds.
    • Repetitions: Do this 10 times, taking a short break between each repetition.
  2. Side-to-Side Neck Stretch
    This stretch improves flexibility and reduces stiffness in the neck muscles.
    • How to do it: Slowly tilt your head toward your right shoulder, trying to touch your ear to your shoulder without raising the shoulder. Hold the stretch for 15-20 seconds.
    • Repetitions: Repeat on the left side. Do this 3 times on each side.
  3. Shoulder Blade Squeezes
    Strengthening the upper back helps alleviate strain on the neck caused by poor posture.
    • How to do it: While sitting or standing, squeeze your shoulder blades together, pulling your shoulders back and down. Imagine trying to hold a pencil between your shoulder blades. Hold for 5 seconds.
    • Repetitions: Repeat 10 times.
  4. Neck Rotation
    Enhances mobility and reduces tension in the neck muscles.
    • How to do it: Gently turn your head to look over your right shoulder. Hold for 5 seconds, feeling the stretch along the side of your neck.
    • Repetitions: Return to center and repeat on the left side. Do this 5 times on each side.
  5. Neck Extension Stretch
    Stretches the front of the neck and combats the effects of tech neck.
    • How to do it: Slowly tilt your head backward so you’re looking up at the ceiling. Keep your mouth closed and feel the stretch in the front of your neck. Hold for 5 seconds.
    • Repetitions: Repeat 5 times.

Tips for Effective Exercise

  • Move Your Head Gently: Avoid sudden or jerky movements to prevent additional strain.
  • Maintain a Neutral Position: Keep your spine straight and shoulders relaxed during exercises.
  • Take Frequent Breaks: When using devices, pause every 20 minutes to perform some of these stretches.
  • Consistency is Key: Regular practice of these exercises can significantly improve posture and reduce symptoms.
  • Consult a Professional: If pain persists, consider seeing a chiropractor or physical therapist for personalized guidance.

By incorporating these text neck exercises into your routine, you can effectively prevent neck pain and counteract the negative effects of prolonged device use. Remember, being mindful of your head posture and taking proactive steps can make a significant difference in your spinal health.

Take Action Against Text Neck Today

Technology really does have its pros and cons. Unfortunately the very things we use to connect with loved ones can cause us physical pain. Nobody should have to live in pain, and luckily, there are remedies for text neck.

Chiropractic adjustments are a safe, natural, and effective way to alleviate pain. Call us today to book an appointment.

Justin Cough

Dr. Justin Cough, D.C.

Dr. Cough graduated from Palmer College of Chiropractic in Port Orange, FL after receiving his BS in Education from SUNY Oswego. Before becoming a chiropractor, he coached many middle and high school sports teams including football, lacrosse, basketball, and soccer. He is passionate about focusing on our bodies' natural healing mechanisms and helping his patients enjoy the utmost sustainability in their lives.

For some, chiropractic offers relief from pain. For others, it's about feeling and looking good. Call today and see what chiropractic can do for you!

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