When you’re texting, you probably angle your neck down to look at your phone. You might even round your shoulders and hunch over the screen. This bad posture is the main culprit behind the very real epidemic known as “text neck.”
Considering Americans are now spending up to five hours a day looking at their cell phones (and up to seven if you’re a teen…), it’s no surprise that people are experiencing painful text neck on an unprecedented scale.
What is Text Neck?
Text neck is a broad term used to design any type of neck pain caused by improperly looking down at your cell phone or another device too often or for too long. The pain can range in scale — anywhere from a general aching to severe muscle spasms.
Text Next Symptoms and Possible Conditions
Text neck can cause serious pain and do a number on your overall posture. Some possible symptoms or conditions caused by text neck include:
- Neck pain and soreness
- Tight shoulders
- Muscle spasms
- Pinched nerves
- Neurological symptoms in the arm or hand (from a pinched nerve)
- Early onset of arthritis in the neck
Text Neck Prevention Tips
Making some adjustments to the way you look at your phone can significantly reduce your chances of developing text neck.
As much as possible, try to hold your phone at eye level (as well as your laptops and computer screens, when applicable).
Additionally, try and take frequent breaks from your phone and computer screens throughout the day. Position your work screens so that you are looking straight forward while working, with your shoulders positioned straight forward aligned with both the shoulders and the spine.
Chiropractic-Approved Poses for Text Neck
Doing a simple 10 minutes of yoga a day can help prevent and relieve neck pain. Try these four poses to help counter pressure you put on your neck from hours of daily phone use.
1.) Forward Fold
With your feet planted firmly on the floor with your legs to further than hip-width distance apart, bend forward. Try to bring your head to your knees, bending your knees if necessary.
2.) Down Dog
Form an upside down triangle on your mat, with your arms by your ears and your heels reaching towards the ground. Keep your weight in the “L” fingers of the hands and lift your hips back to keep weight off of your wrists. Look to the front of your mat.
3.) Bow Pose
Lay on your stomach, reach back and grab the outside of your ankles. Push your heels back and lift your chest upwards.
4.) Upward Facing Dog
Lay on your stomach and place your hands in line with your elbows. Lift your chest up and bring your head back, keeping your elbows bent however much you need to.
For more ideas, try these simple neck exercises to reduce your pain.
Get Text Neck In Check
Get your personalized chiropractic plan for combating or preventing your text neck in Denver, CO. Give us a call at (303) 955-4609 or schedule a consultation appointment to learn more about the comprehensive plan we can make for you!
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