With increased time indoors, many of us are spending prolonged amounts of time looking at our phones right now – whether that is scrolling through social media, communicating with friends we can't see in person, watching videos, or reading the news. Text Neck is a term that is used to describe that aching neck pain caused by looking down at a phone, tablet, or any other handheld device for too long.
Chiropractors are noticing a sudden spike in those suffering from Text Neck, and an increased number of people reporting neck pain. Of course, looking down is a normal part of everyday life, but looking down over a long period applies extra strain on the neck and risks causing inflammation of the joints. The human head weighs 5-6 kilograms, so looking down is like asking your neck to hold a heavy weight, and can apply around 25 kilograms of pressure to your neck and upper back.
The symptoms of text neck include:
- Pain or tightness in the neck, shoulders and upper back.
- Intermittent or constant headaches made worse when looking down.
- Reduced mobility of the neck, shoulders and back.
- Forward head posture and rounded shoulders.
So if you feel like you are suffering from text neck, here are some things you can do to reduce the strain:
- Look forward at your screen, rather than down. Always bring your devices to eye level.
- Check your posture regularly and try to remain upright while using your phone, or use while seated in a supportive chair. Don't cradle your phone between your head and shoulder, and avoid over rotating to one side of the body.
- Take regular breaks to move. Sessions of no more than 20 minutes are recommended.
- Stretching your neck, back and shoulders will reduce symptoms. Yoga is also a great way to reduce pain, and increase awareness of your body.
If you continue to experience prolonged pain, there may be other underlying issues in your body. Over time, Text Neck can lead to the development of other conditions. In these cases, it is recommended to consult a professional who can assist you in managing your pain and improving your situation. If you have neck pain contact us today to book a consultation.
