How To Fix Text Neck
If you’re like the average person, you probably spend 3+ hours on your phone every day.¹ Thanks to addictive apps like TikTok and enticing new tech solutions, our average screen time is increasing every year.
Despite technology’s many benefits, negative effects like eye strain and mental health issues are prominent. And now, text neck is emerging as another serious consequence of staring down at a phone for hours on end.
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What Is Text Neck?
Text neck refers to a repetitive stress injury caused by looking down. The condition is called “text neck”, “nerd neck”, or “tech neck” because it is caused by staring down at handheld devices for prolonged periods of time.
If your neck aches after staring at a screen, you’re not alone. Researchers found that 68.1% of subjects with smartphones had text neck, so the majority of smartphone users likely experience text neck.²
Although neck strain from reading or drawing already exists, text neck is increasingly common as smartphone use grows.
What Causes Text Neck?
Your head weighs about 10 pounds, which the cervical spine can comfortably hold upright.
Tilting your head down increases the stress on your spine. Looking down at just 30 degrees increases the pressure on your spine to 40 pounds, while looking down at 60 degrees puts 60 pounds of pressure on your spine.
So looking down at your phone with poor posture puts excessive strain on the cervical spine (the spine in your neck). Repeated head tilting can cause a stress injury, and severely fatigued muscles can transfer that strain to the bones of the neck.
How to Tell if You Have Text Neck
Text neck is relatively easy to self-diagnose. While scrolling on your phone, is your neck bent forward? Is your back curved? Are your shoulders slumped?
Stay alert during your daily activities and watch out for poor posture during device use. If you’re unsure, see if you experience any of the below symptoms or side effects.
Text Neck Symptoms
Look out for the following short-term symptoms of text neck, especially during or after device use:
- Neck and shoulder pain
- Stiff, tight shoulders and upper back
- Headaches
- Worsened pain when looking down
- Tingling pain and numbness in the arms due to spinal nerve irritation
- Jaw pain due to misalignment of the spine
Text Neck Side Effects
If text neck is left untreated, it can lead to long-term side effects:
- Permanent damage and increased curvature in the spine
- Chronic aches and sharp pains or muscle spasms
- Cervical radiculopathy - permanent nerve damage causing pain in the arms
- Inflammation of the neck nerves, muscles, and ligaments
How to Fix Text Neck
Luckily, text neck is entirely avoidable and early symptoms can be completely reversed.
Lifestyle Changes to Fix Text Neck
- Adopt good posture with your back straight, shoulders back, and head level.
- Hold your phone up and don’t look down.
- Limit device use and always watch long videos on eye-level monitors.
- Use tech to beat tech neck! Use apps that are designed to track the angle of your device to prevent text neck or wear monitors that discourage poor posture.
- Get professional relief: physical therapists offer guided stretches and exercises to fix text neck discomfort and spinal issues. Massage therapy can release tension in the back, neck, and shoulders, easing pain and encouraging healthy circulation.
Physical Therapy Exercises to Relieve Text Neck
- Tuck your chin by bringing your head as far back as possible, like you’re trying to make a double chin.
- Look up, first with your mouth closed. Then open your mouth, inch your head further back, and close your mouth.
- Touch your toes, or reach down as far as you can. Let your head hang heavy and relax the muscles in your back for a few deep breaths.
- Prone retraction: Lay down on your chest with your arms by your sides. Bring your shoulders and knees off the ground, pulling your shoulder blades together while keeping your neck straight.
- Child’s Pose: Start on all fours and sit your hips back toward your feet so your belly rests on your thighs. Let your hands extend out ahead of you, rest your head on the mat, and let gravity bring your shoulders toward the ground.
Additional Videos for Fixing Text Neck
Can a Massage Therapist Help Treat Text Neck?
Massage therapy is an effective treatment for text neck. Through therapeutic manipulation of soft tissue, massage increases circulation to reach deeper muscle tissues. This allows oxygen-rich nutrients to aid in healing while relaxing muscles that have become tense from overwork or atrophy due to poor posture.
Massage treatments provide relief and improved functioning of affected areas so you can get back your best self!
Can a Chiropractor Help Treat Text Neck?
Chiropractors can fix the misalignments and muscle aches caused by text neck. However, text neck symptoms will persist if underlying poor posture is not addressed.