TEXT NECK

In today's fast-paced digital world, we find ourselves increasingly glued to our smartphones and other handheld devices. While these devices have undoubtedly transformed our lives, they have also given rise to a modern-day ailment known as "text neck." We deal with these kinds of postural conditions everyday at our practice. Below are a few helpful tips to help reduce the strain associated with using your mobile phone.

WHAT IS TEXT NECK?

Text neck refers to the strain and pain experienced in the neck and upper back due to prolonged and improper use of electronic devices. When we spend hours hunched over our phones, scrolling through social media, sending messages, or playing games, our posture suffers. Our heads tilt forward, straining the muscles, tendons, and ligaments that support our necks. Over time, this can lead to chronic pain, muscle imbalances, and even structural changes in the spine.

Scientific literature supports the notion that excessive phone use contributes to text neck. A study published in the Journal of Physical Therapy Science found a significant correlation between smartphone use and forward head posture, a characteristic feature of text neck (Kim, Kim, & Kwon, 2016). Additionally, another study in the Journal of Clinical Diagnosis Research discovered a positive association between smartphone addiction and neck pain (Kaur, Sambandam, & Singh, 2017).

So, what can we do to correct our text neck and prevent further damage? The answer lies in adopting healthy habits and making a conscious effort to reduce our phone usage.

Be Mindful of Your Posture:

When using your phone, hold it at eye level to avoid tilting your head forward. Engage your core muscles and relax your shoulders, maintaining a neutral spine. Take frequent breaks to stretch and correct your posture.

Limit Phone Usage:

Set boundaries for yourself and reduce the time spent on your phone. Consider designating phone-free periods during meals, family time, and before bed. Use apps or built-in features that track and limit your screen time to help you stay accountable.

Practice Strengthening and Stretching Exercises:
Strengthening the muscles that support the neck and upper back can help alleviate text neck. Exercises such as chin tucks, scapular retractions, and shoulder blade squeezes can improve posture and reduce pain. Regular stretching of the neck, shoulders, and chest muscles is also beneficial.

Ergonomic Adjustments:

Make your environment phone-friendly. Adjust your workstation to maintain proper posture and invest in ergonomic accessories like adjustable chairs, monitor stands, and keyboards. Using a headset or speakerphone during phone calls can also reduce strain.

Seek Professional Help:

If you're experiencing persistent pain or discomfort despite adopting these measures, consult one of our osteopaths or chiropractors. They can provide personalized guidance, perform a thorough evaluation, and design a treatment plan tailored to your specific needs.

If you're experiencing persistent pain or discomfort despite adopting these measures, consult a physical therapist. They can provide personalized guidance, perform a thorough evaluation, and design a treatment plan tailored to your specific needs.

If you have any questions or would like to schedule an appointment, please don't hesitate to contact us on 4303 0540 or book an appointment online.