What Is Tech Neck? Here Are Some Symptoms And Basic Stretches To Get Rid Of The Pain

Tech neck is a syndrome that makes a lot of people suffer through pain. Here are some symptoms and basic stretches to get fit of it. 

Navya Kharbanda
Written by: Navya KharbandaPublished at: Oct 20, 2020Updated at: Oct 20, 2020
What Is Tech Neck? Here Are Some Symptoms And Basic Stretches To Get Rid Of The Pain

Are you also addicted to mobile phones? It is very difficult to make your kids avoid  mobile phone usage. Not just kids, adults too have an addiction to social media platforms like Instagram, Facebook, WhatsApp etc. In fact, nowadays, all the work is being done through laptops and mobile phones only. Due to the pandemic, every individual is doing every task at home through these devices. There is no turning back and the technology is rising everyday. However, have you ever thought about your posture? Body and neck postures can affect your body deeply. Tech neck, which is commonly known as text neck is a syndrome in which there is frequent pain in your neck area. In this article, you will get to know about the symptoms of this conditions and some stretches for pain relief. 

Tech neck symptoms 

Tech neck aka text neck is mostly indicated by shoulder and neck pains. The important part is to realise that you are suffering with this issue. Here are some tech neck signs or symptoms that you should take care of: 

1. Strain on eyes

If your tech neck syndrome is at a later stage, you may even experience strain on your eyes. Eye strain can result in blurring of eyes and less concentration. You should not handle devices in an uncomfortable position to avoid eye strain. 

2. Headache

Text neck can also cause mild to severe headache in some people. The nerves and muscles go straight up to the head, giving pain in the whole area. If you improve your neck posture, then the head pain will reduce automatically. 

3. Pain

neck phone

If you are going through this syndrome, you might experience frequent pain in your neck, upper back and shoulder area. When we tilt our head forward or downwards, it puts excessive weight on the cervical spine. 

4. Muscle weakness 

Muscle weakness is a very common sign of tech neck. You should not keep your head inclined for a long time. This causes your muscles to weaken. Moreover, it has been said that fatigue is also one of the symptoms of text neck.

Also read: Get Well Yoga: Yoga Asanas To Treat Cervical Pain

Teck neck pain relief stretches 

Yoga and workout have the power to strengthen your muscles and remove pains from your body. There are several neck exercises that you can try for treating tech neck. You can even take help from yoga professionals and instructors. Minimisation of pain is easily possible by various stretching moves. Here are some stretches for neck pain relief:

1. Bow pose  

bow pose

Bow pose helps in flexing and opening the muscles of ankles, thighs, abdomen, chest and throat. It makes us strengthen the muscles and improve our posture.  

2. Downward facing dog 

downward facing dog

Downward-Facing Dog is also very beneficial for your shoulders. It opens up the tightened muscles and helps you relax. You have to use your upper body strength in this stretch. 

3. Chin tuck

This is also a very good exercise to help with your neck pain. It will help in strengthening your muscles too. In chin tuck, you just have to sit in a chair with your feet flat on the floor. Relax your shoulders and look straight. Slightly move your chin straight back. Gently glide your chin straight back. Try holding it for atleast 5 seconds. 

4. Exaggerated nod 

Exaggerated nod just goes by its name. In this movement, you have to nod your head up and down, atleast 10 times. Try to touch your chin to your collarbone on the down. Turn your head up and down, left and right. You can also rotate it in a circular motion. 

Also read: Neck Pain During Work From Home? These Yoga Asanas Will Provide Relief

Ways to prevent tech neck

What if you just don't indulge in the problem at the first place? You can take some measures to avoid this whole issue with your body. Check out these ways to prevent tech neck: 

  • Take breaks while using phone/laptop.
  • Improve your sitting position. 
  • Do yoga everyday
  • See a doctor 

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