How to Fix Text Neck in 7 Steps

Mobile phones have become an integral part of our daily routines. They are often within arm's reach, either in our hands or pockets, offering us a constant connection to the digital world. However, excessive use of mobile devices can lead to a physical condition known as "text neck syndrome" or "tech neck." This condition occurs when the neck muscles strain to support the head's weight as it tilts toward the phone. As a result, prolonged use of mobile devices may cause muscle fatigue and discomfort in the neck area.

 The condition known as text neck or tech neck can occur due to prolonged usage of handheld devices such as cell phones. Looking down at the device can result in a forward head posture that causes chronic neck pain and poor posture, including hunched back and rounded shoulders. This leads to chronic neck pain and even the hunching back and round shoulders of poor posture.

What Is Text Neck Syndrome?

Individuals who frequently angle their head down to view their phone or computer may experience strain on their neck muscles, as the head's weight can range from 27 to 60 pounds, depending on the angle. 

If you are experiencing tension or soreness in your neck, you may be suffering from what is commonly referred to as text neck syndrome.

 This condition is becoming increasingly prevalent and may lead to more severe spinal problems, including spinal deterioration and pinched nerves. Therefore, it is important to be aware of proper posture and take preventative measures to avoid long-term damage to the spine.

Causes of Text Neck

1. Prolonged Forward Head Posture: When looking down at your phone or other handheld device, your head naturally tilts forward, placing excessive strain on the neck muscles and ligaments. If maintained for extended periods, this posture can lead to muscle fatigue, strain, and pain.
2. Repetitive Movement: The repetitive motion of texting or using touchscreens can further exacerbate the strain on the neck muscles and ligaments. The constant flexing and extending of the neck can lead to micro-tears and inflammation, contributing to pain and discomfort.
3. Weak Neck Muscles: Weak neck muscles can make the neck more susceptible to strain and injury when in a forward head posture. A lack of strength in these muscles can make it difficult to maintain proper posture and support the head's weight, leading to pain and discomfort.
4. Tight Neck Muscles: Tight neck muscles can contribute to text neck symptoms. When neck muscles are constantly in a state of tension, they become more susceptible to strain and injury. This tightness can further restrict movement and worsen pain.

Text Neck Symptoms

Numerous factors can contribute to neck pain, and it is important to note that looking down at your phone may be one of them. Despite appearing innocuous, this common behavior can result in a variety of symptoms. In addition to neck pain and stiffness, individuals may experience headaches, neck spasms, and back pain due to text neck. 

 

It is important to recognize that if you are experiencing a tingling or numb sensation in your neck, your text neck may be more advanced.

A pinched nerve can also cause weakness or pain that extends down the arms.

An indicator of text neck is experiencing sudden and acute pain in the neck while using a phone or tablet in a downward position. The text neck exerts significant pressure on your spinal column, neck, shoulder muscles, tendons, and nerves. 

Ways to Fix Text Neck

However, reducing the duration of device usage and ensuring you maintain an appropriate posture can alleviate some of the stress.

But before you freak out that you most likely have a text neck - let's take care of this frustrating problem!

There are a number of things you can do to fix text neck:

1. Use Cold & Hot Therapy

 For individuals experiencing the discomfort associated with text neck, it may be beneficial to consider implementing hot and cold therapy. To begin, a cold compress, such as a cold pack, is recommended for 20-minute intervals when the pain arises. This will help to numb the area and reduce any accompanying swelling.

After a few days, it is suggested to switch to heat therapy. This can be achieved by using a Microwavable Neck Wrap or a warm towel applied to the neck, which can help alleviate muscle soreness and stiffness. It is important to note that sleeping with either a cold pack or a heating pad to prevent skin damage is not advisable.

It is thoughtfully designed to give you the option of either a fleece or cotton side and is made with eight heat-emitting chambers to keep the filler in place. Retains heat for 20-30 minutes, the recommended timeframe for hot and cold therapy.

2. Check Phone Positioning

The first thing you can do to prevent strain on your back is to adjust how you hold your phone. Having a phone too low causes poor posture, leading to a tech neck. If you bring your mobile device up to eye level and practice good posture, you will be less likely to develop back pain associated with slouching over a smart device.

Your eyes ought to be looking straight ahead, and you should also have a neutral position for your head and shoulders by bringing the machine up a little higher as this will enable you to keep back from arching forward and hunched over, therefore taking the pressure off of your spine when using these devices.

Looking down at your phone while reading this article can be irritating, especially since it forces you to turn your neck downward. But have you ever considered how much weight rests on your shoulders and neck?

Many people don't realize that the average human head weighs around 10 pounds, and any time we begin to look down more than 45 degrees, our brains are carrying an additional 50 pounds!

This extra weight can cause unnecessary tension in the neck area. In addition, it means that the mistakes we make daily by habitually staring at our phones can result in pain and soreness in our neck, back, and even our legs! Trust us; this practice could save you from much pain later on!

So, if you want to avoid straining those delicate muscles all over again, keep up with the latest information in your field of expertise by focusing on what's ahead - not what's around you.

3. Monitor Your Posture

Did you know that phone apps can help protect users from succumbing to "text neck," a condition that occurs when the head is bent down and craned over while using mobile devices?

These apps work by sensing the angle of your device, which will indicate the user's head position. Then, when it feels that the phone is in a place that could cause a text neck, it will alert to straighten up.

4. Massage Your Neck & Shoulders

Do you need a neck and shoulder massage to treat your neck? Get one from a professional who can help loosen the tension that makes you feel stiff. Massage relieves tightness caused by muscle inflammation, allowing your nervous system to relax and return blood flow, oxygen, and nutrients to all your cells!

If you suffer from pain inflicted at the hands of muscle knots (also known as trigger points), deep tissue massage firms up pressure directly into the painful area, believing that this will break them down. While some people prefer a gentle massage experience, others may find that an expert masseuse more effectively treats them.

5. Stretch Connective Muscles

One of the best ways to prevent text neck is to be aware of how your posture and head position influence each other. You can start by stretching the muscles in and around your upper shoulder and mid-back region. This tightens explicitly the muscles that keep your head in place, so when these are stretched out, it will make it much easier to maintain a better head position throughout your day.

After you've stretched, try using a massage stick or a handheld massager to work out any knots that have accrued in those tight areas. After a little range of motion exercises from yoga, doing this also helps increase blood flow. It promotes relaxation - another great way to work out some tension-related stress!

6. Perform Neck Exercises

Exercise your neck! Slouching and looking down at your phone all day weakens the core, back, and neck muscles. This makes it challenging to maintain proper posture. Make a habit of doing neck exercises daily to build strength in these muscles. They'll fight bad habits, improve your body's ability to handle stress, and lead to a healthier you!

7. Limit Phone Time

Your cell phone may be part of your identity, but did you know that it can also cause you to develop neck pain? You might think that watching a few more minutes of viral cat videos or scrolling through your social media feed on the bus is harmless, but they're not. Even if you think it's not taking much time away from your day, remember that our attention spans have changed after being bombarded with content at all times.

Don't forget to consider adjusting the settings on your phone to minimize distractions and improve focus. You can also set reminders to take short breaks and allocate time for other activities. It's a good idea to set limits on the amount of time you spend using your phone each day to ensure a healthy balance between screen time and other aspects of your life.

Prevention of Text Neck

1. Maintain Proper Posture: Be mindful of your posture when using handheld devices. Hold your phone or tablet at eye level to avoid excessive neck flexion.
2. Take Frequent Breaks: Take regular breaks from using handheld devices to allow your neck muscles to rest and recover.
3. Strengthen and Stretch Neck Muscles: Regularly perform neck exercises to strengthen and stretch the muscles, improving flexibility and support.
4. Ergonomic Setup: Use ergonomic workstations or accessories, such as phone stands or keyboard risers, to promote proper posture while using computers or tablets.
5. Awareness and Self-Correction: Cultivate awareness of your posture throughout the day. Remind yourself to maintain proper head and neck alignment, especially when using handheld devices.
6. Seek Professional Help: If symptoms persist or worsen, consult a physical therapist or healthcare professional for evaluation and treatment.

When in Doubt, Seek Advice

Text neck can affect anybody who spends their days staring down at their phones. Whether it's because you spend 12 hours a day hunched over your keyboard or simply because you got home from your cell phone that was tucked safely inside of your pocket or purse and ended up looking directly at the screen, text neck can cause real health issues in the future, so it's super essential to correct yourself now. 

Thankfully, there are various easy ways to avoid getting a Text neck, such as raising your phone higher, wearing a cute collar, using a neck wrap, and stretching out the muscles regularly, but if you still can't resolve the problem, please reach out to a physical therapist. Right away! They have unique methods and tricks they can teach you to ensure none of these symptoms lead to further physical impairments or medical conditions.

"This article is for informational purposes only and is not intended as medical advice. Always consult your physician to determine a treatment plan that is right for you."