What is the position of your head when you are looking at your cell phone or smart device? Are you looking down, shoulders rolled forward? Hunched, double chin? Are you experiencing neck pain, upper back tension, pain in your arms and down to your fingers? Then you may be suffering from “tech neck or text neck”. Text neck is becoming a major issue in our health, since we spend a majority of time on our devices in bad posture positions.
The term “text neck originated from Dr. Dean Fishman who is a chiropractor in Plantation Florida and a leading health care provider for technology induced injuries. http://text-neck.com/ These are some of the symptoms associated with text neck according to Dr. Fishman: Flattening of the spinal curve, spinal degeneration, disc herniation, muscle damage, loss of lung volume capacity, onset of early arthritis, spinal misalignment, disc compression, nerve damage and gastrointestinal problems.
When our head is in alignment at neutral, 0 degree, the force to our neck is 10-12 lbs when we start to bend our neck forward to a 15-degree angle, the force on our neck is 27lbs
30-degree bend 40lbs
45-degree bend 49lbs
60-degree bend 60lbs
This is applicable to all ages to anyone spending time on any device for an extended period of time even laying down in a poor position with a pillow. Holding the phone squished between our ear and shoulder. Our hobbies or activities can add to our neck strain.
Mindful positive habits
Set time limits, set automatic reminders to take a mini break, use a tablet holder, sit in a chair with a headrest. Alternate posture positions. Don’t use your device for extend periods of work, ensure that while at work you have an ergonomically correct station that allows for proper posture.
When using your cell phone or device hold it up level or just below.
Neck exercises help to strengthen our muscles, good posture and limited use of the devices. When completing any exercises or stretches be mindful of your posture, be gentle with your neck and body, remember to breathe and don't force or bounce. Our bodies can adapt quickly to regular controlled exercise and like to be in alignment. These stretches should not hurt, only go as far as you feel a gentle pull to muscles. The more often you do these stretches the better you neck will be
Chin tuck 10 times
Side bending 3-5 times each side
Side to side head rotation 3-5 times each side
Look up 10 times
If you are experiencing severe pain see a physiotherapist, chiropractor or your doctor as there may be more to you neck pain.
Take care of your body, good posture is important to your overall health.
I SEE YOU, I HEAR YOU, YOU ARE IMPORTANT!