Fixing Text Neck and Restoring Your Neck’s Health

Posted On: December 20, 2024 by Robert Matijevich

Sitting at the computer, cooking, and doing other routine activities can be real torture if you have neck pain. As many as 70% of people suffer from neck pain at some point. This figure is impressive! About 50% of people have experienced neck pain in the last six months. The problem is becoming more and more common. What to do? Can the text neck be reversed? Let’s discuss common text neck symptoms and discuss what to do!

What is a Text Neck?

Where does the name text neck come from? Many of us are familiar with the phenomenon. We read at school at our desks, and not necessarily with a straight posture. We often look at our phones hunched over. We sit at the computer in the wrong position. So text neck occurs when we tilt our heads forward, slouching. On average, people spend five hours a day looking at their phones. This can lead to significant neck pain.

How Text Neck Affects the Body

We compress and strain the muscles, tendons, and ligaments in the front of the neck while stretching those in the back. The human head weighs about 10 pounds, and for every inch your head tilts forward, the weight your neck must support doubles. Over time, this extra strain leads to pain.

Of course, we won’t give up office work or reading! But we can take steps to reduce the strain on our necks. By doing the right exercises and developing healthy habits, we can prevent the pain caused by the neck.

Text Neck Symptoms and Diagnosis

Text neck pain arises from poor posture, particularly when the head is tilted forward for long periods. This posture places a strain on the neck muscles, leading to discomfort. Text neck can also result in headaches and cause pain or stiffness when moving the neck. Over time, the continued pressure on the muscles and ligaments can contribute to long-term pain and issues with mobility. A healthcare professional can diagnose it based on symptoms.

Text Neck Treatment Technique

The good news is that text neck prevention is possible. Do you like to read on your phone? Follow these rules. Raise your phone screen to eye level to avoid slouching or tilting your head back too high. Maintain a neutral spine so that your ears are level with your shoulders, preventing your head from tilting forward. Take regular breaks! Just two to three minutes every hour can help. Use phone notifications or stickers to remind yourself.

Correct Posture is Very Important

Can you reverse the text neck? Text neck and other conditions that involve a forward head posture often involve muscle imbalances. The deep cervical flexor muscles at the front of the neck stretch while the muscles at the back of the neck shorten. The upper back muscles lengthen, and the chest muscles tighten. To counteract these imbalances, treatment focuses on restoring a more natural posture. Practice good posture. Keep your chin tucked and your shoulders back to maintain a neutral position.

Text Neck Exercises and Stretches to Reduce Neck Pain

Don’t forget about exercise! For example, probably everyone can find 10 minutes a day to practice yoga. It helps improve movement and improve breathing. Daily yoga practice can correct muscle imbalances.

Here is a great yoga exercise called Downward Facing Dog. This pose opens up the chest and shoulders, which can be tight due to overuse of the device. Get on all fours, tuck your toes in, and lift your hips high. Keep your neck long, pressing your heels into the floor. Draw your shoulder blades down your back and hold for three deep breaths.

Here is a simple exercise that you can do anywhere! It helps improve your spinal alignment. Sit up straight and gently pull your chin back, as if you are making a double chin. Hold for three deep breaths, then relax and repeat. This helps relieve neck tightness and improve your posture.

And stretch regularly! Arch your neck and upper back to relieve muscle tension. A strong, flexible neck and back can handle stress better. Teens who play low-impact or endurance sports tend to have less neck pain. The key to a healthy spine is to stay active and avoid slouching. Also, be sure to visit your doctor. We’re here to help.

When to See a Doctor for Neck Pain

Note that if neck pain is accompanied by severe headaches, fever, nausea, weight loss, or dizziness, or radiates to the arms or hands, it is important to see a doctor as soon as possible. These symptoms may indicate a more serious hidden disease that requires professional diagnosis and treatment. But you should not tolerate aching, mild but frequent pain. After all, it tends to intensify. If neck pain persists, take care of your health. Contact us for help. We will select the right treatment for you. Believe me, a fully active life without pain is quite possible.