Have you ever experienced sharp or nagging pains in your neck and shoulder and sometimes stiffness? This discomfort could primarily be caused by leaning forward for long periods of time when doing frequent activities, such as viewing your phone when texting or reading for prolonged periods. This prolonged shift of your head from your body’s center of gravity leads to stress on your neck or cervical spine and subsequently, chronic pain in the neck, commonly known as “Text Neck”. To help avoid Text Neck, we recommend following this advice:
Limit your device usage
This undertaking may sound difficult to do but will play a significant role in reducing the amount of time you spend bending your neck. For example, you can call, facetime or Skype / Zoom instead of texting. In addition, it is advisable to take breaks from your phone. You can even set reminders to keep you on the right track. It is critical that you hold your phone at eye level, you do not necessarily have to bend your neck to see the phone.
Exercise regularly
Apart from the normal overall body exercise, frequently doing stretches for your neck will significantly help you prevent or reduce neck pain. There are various yoga poses and stretches you can do to help you, such as the Exaggerated nod, Cat-cow, Downward facing dog, and Bow pose. You can do simple exercises at your desk, such as moving your head sideways several times. Always maintain a good upward posture; your chin should be tucked in, and shoulders pulled back, keeping the body aligned in a neutral position.
Get chiropractic care and treatment
You can receive chiropractic treatment as a therapy for relieving neck pain or as a preventive measure. Different therapeutic procedures can be performed to improve joint mobility and reduce muscle tension. When you experience some or all of the following signs and symptoms of text neck, ensure you see a chiropractor or any other professional to help:
• Intermittent or constant headaches (related to the neck)
• Pain in either the neck or shoulder or both
• Stiffness in the neck and shoulders, reducing mobility
• Upper body muscle spasms
Final thought
It is essential to note that the more your neck stays bent, the longer you stretch tissues causing them to become inflamed. This can also potentially lead to herniated discs and irritated nerves and if it goes untreated, it could change the neck’s natural curve. You do not need to do away with the usage of your electronics necessarily, but at the least, make an effort to adjust how you use them and find other activities you can do to keep you busy such as taking up new hobbies or simple walks. Taking care of your overall health is essential for productivity and your mental health; please make an effort to stay in good shape.
