Do you spend hours on your phone swiping away on Tinder, flicking through Instagram or going through dozens of emails while you are on the commute to work?
If so, there is a chance you are spending a fair amount of time staring down at your screen, which means you may have experienced Text Neck.
Also referred to as tech neck, text neck is a phrase coined to describe the neck pain and muscle strain caused by staring down at a mobile or tablet. Holding the head bent downwards and not moving for prolonged periods can place stress on the cervical spine, cause overuse syndrome and repetitive stress injury.
Keep reading to learn more about the link between smartphones and neck pain, and find out how to protect yourself from this type of discomfort.
Common Symptoms Of Text Neck
If you have spent too long staring down at your phone, you may find it difficult to look up again without feeling pain or tightness in your neck and upper back.
As a result of straining the neck, the pain you feel in your back may range from a nagging pain or sharp pain to severe upper back muscle spasms
Some of the common symptoms of text neck are:
- Headaches
- Neck stiffness and tension
- Shoulder pain and tension
- Tightness and reduced mobility in the neck, shoulders and upper back
Prolonged forward head posture may also contribute to rounded shoulders, poor posture and alignment issues.
How To Address And Prevent Text Neck?
Improving your postural habits when using your phone or tablet is one of the best steps in preventing text neck. Bringing your phone to your eye level will help maintain the correct posture and limit the strain on your neck, shoulders and back.
Continuously looking down at your phone will inevitably weaken your neck and shoulder muscles. Some simple strengthening exercises and stretches may help reverse the effects of text neck and improve muscle weakness.
If you have musculoskeletal health concerns or experience chronic neck pain, you may benefit from seeking the professional advice of a chiropractor.
Chiropractors may use manual manipulation, adjustments and stretches to realign the spine, improve posture, relieve pressure and address the issues caused by text neck.
Why Does Staring Down At Your Phone Cause Neck Pain?
A recent study, which assessed the pressure on the spine caused by a forward head tilt, found a 15-degree forward head tilt placed 12 kilograms of force on the spine.
Holding your head down at a 30-degree angle will place 18 kilograms of force on your neck and spine, while a forward head tilt of 60-degrees will place 27 kilograms of force on your cervical spine.
This force can put unnecessary stress on the joints, ligaments and muscles in the neck, shoulders and back.
Correcting your posture, holding your phone at eye level and taking breaks from looking at your phone are some of the things you can do to mitigate this tension and prevent long-term effects from text neck.
