Text neck is a term used for neck pain or discomfort that comes from looking down excessively from texting or being on an electronic device for a long period of time. This pain can last anywhere from a few minutes to days, months, or even years.
The number one reason most people experience pain from text neck is poor posture. The average head weighs 10-12 pounds, and when the head is faced downward for a long period of time, it can create pain, discomfort, and pressure on the neck.
Symptoms of Text Neck
Text neck can actually do more damage to the body before it is even discovered. Causing misalignments in the spine, “text neck” forces the cervical spine and the upper back forward, making the nerves it protects become pinched or strained.
Some symptoms of text neck include:
- Pain in the neck, upper back, and/or shoulder
- Forward head posture and rounded shoulders
- Reduced mobility
- Increased pain in the neck
- Balance issues
- Jaw pain
- Cervical radiculopathy
Ways To Prevent Text Neck
There are plenty of ways to avoid text neck, some of which include gentle stretches or simply just putting down your device more often. Here are a few simple daily tasks that you can add to your routine to help reduce the risk of developing “text neck”.
Control Your Usage – Change how you hold your cell phone, and remember to take breaks away from your phone as often as possible. So that your head is not slouched forward or too high, bring the screen to eye level. Keep a neutral spine instead so that your ear is in line with your shoulders. Even if it is just two to three minutes, frequent breaks from the screen can help. On your phone or computer, set reminders, or use a sticky note to help remind you to take breaks.
Try Yoga – Yoga is the best way to treat and avoid neck and back pain because it improves patterns of movement, increases body awareness, and incorporates breathwork. Neck pain, such as tight rhomboids, is caused by a muscular imbalance, but daily yoga sessions can help correct those differences. Doing yoga for 10 minutes a day can make a difference.
Stretch the Neck and Back – Certain stretches targeted at the neck and back muscles help relieve pain, discomfort, and symptoms associated with “text neck”. A few stretches that you can try at home are: the cat-cow pose, the exaggerated nod, and the downward facing dog pose. Muscle strengthening and stretching can help alleviate some of the pain in the neck.
If you or a loved one are experiencing neck pain in Greensboro, High Point, Winston-Salem area, or any nearby city in North Carolina, call Carolina Pain Relief Center at (336) 777-7364.