Let's talk about something many of us do every single day without even thinking: looking down at our phones. This simple action can actually cause pain in the neck—literally! It's called "text neck."
What Exactly Is Text Neck?
Imagine your head is a bowling ball. It weighs around 10 to 12 pounds. When you stand up straight, your neck muscles don't have to work too hard to hold it up. But when you tilt your head forward to look at your phone, tablet, or even a book, the weight your neck has to support increases dramatically.
Think about it this way:
- Straight: Your neck supports around 10-12 pounds.
- Tilting forward 15 degrees: It feels like your neck is holding up 27 pounds!
- Tilting forward 30 degrees: That jumps to 40 pounds.
- Tilting forward 60 degrees: Your neck is now straining to hold a whopping 60 pounds!
Doing this for hours daily puts a lot of stress on the muscles, ligaments, and discs in your neck. Over time, this can lead to what we call "text neck."
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What Does Text Neck Feel Like?
You might not even realise you have text neck at first. But some common signs include:
- Neck pain and stiffness: This is the most common symptom. It can range from a dull ache to sharp, shooting pain.
- Shoulder pain: The pain can spread to your shoulders and upper back.
- Headaches: Sometimes, the tension in your neck can cause headaches.
- Increased upper back curvature: Over time, constantly looking down can change the natural curve of your spine.
- Numbness or tingling in the arms and hands: In some cases, the pressure on the nerves in your neck can cause these sensations.
How To Reverse Text Neck?
The great thing is that with some effort and changes to your habits, you can often reverse the effects of text neck and find relief. Here's how:
1. Be Mindful of Your Posture
- Hold your devices higher: Bring your phone or tablet up closer to eye level. Imagine drawing a straight line from your ears down to your shoulders. Try to keep your head aligned along this line.
- Take breaks often: If you have to use your devices for a long time, take breaks every 20-30 minutes. During these breaks, look up and move your neck and shoulders.
- Stand and sit tall: Practice good posture even when you're not using your devices. Keep your shoulders back and down, and your head level.
2. Stretch and Strengthen Your Neck and Upper Back
Simple exercises can make a big difference:
- Chin tucks: Gently tuck your chin towards your chest, as if making a double chin. Hold for a few seconds and repeat. This helps strengthen the deep neck muscles.
- Neck tilts: Slowly tilt your head towards your right shoulder, feeling a stretch on the left side of your neck. Hold for a few seconds and repeat on the other side.
- Neck rotations: Slowly turn your head to look over your right shoulder. Hold for a few seconds and repeat on the left side.
- Shoulder blade squeezes: Sit or stand tall and gently squeeze your shoulder blades together. Hold for a few seconds and relax. This helps strengthen the upper back muscles that support your neck.
- Chest stretches: Clasp your hands behind your back and gently straighten your arms, opening up your chest. This can help counteract the rounded shoulders that often come with text neck.
3. Adjust Your Workspace
- Monitor height: If you work on a computer, make sure your monitor is at eye level so you're not constantly looking down.
- Use a stand for tablets and e-readers: This can help you keep the screen at a more comfortable height.
4. Consider Professional Help
If your pain is severe or doesn't improve with these tips, it's a good idea to see a doctor, physical therapist, or chiropractor. They can assess your condition and recommend specific treatments or exercises.
Bottomline
Text neck is a modern problem, but it's not something permanent or irreversible. By being more aware of your posture and incorporating some simple exercises and adjustments into your daily routine, you can take steps to reverse text neck and keep your neck happy and healthy. So, next time you reach for your phone, remember to lift it up and give your neck a break!