Text-neck, in particular, is causing neck problems to be much more common in people under 18.

On average, adolescents spend five to seven hours a day looking at their phones. This doesn’t include time spent looking at their computer screens.

Fortunately, there are ways to prevent and treat text-neck. You don’t have to live with the pain forever.

What is Text-Neck? 

Text-neck is a relatively new syndrome presented during the 21st century with the emergence of cell phones.

The condition refers to the degeneration of the cervical spine.

Text-neck syndrome causes significant stress on the cervical spine. The stress comes from continually tilting the head forward and downward to look at mobile devices.

Studies estimate that 75% of the worldwide population spends hours every day with their head tilted forward, looking at a screen.

The head is heavy; it weighs about 11 lbs (5 kg). The weight supported by the neck increases when the head is tilted forward. Tilting the head by 30 degrees increases the weight to 39.7 lbs (18 kg). Tilting it by 60 degrees increases the weight to a staggering 59.5 lbs (27 kg).

Over time, the excess stress can lead to cervical degeneration. The pain and disfigurement it causes to the body can lead to other medical, social, and psychological issues. Many people experience neck pain and changes in their posture.

Some symptoms of text-neck include:

• Muscle pain & stiffness
• Joint inflammation
• Arthritis
• Pinched nerves
• Herniated discs
• Bone spurs
• Headache
• Poor posture

Some studies suggest that text-neck might be linked to trouble breathing and arm pain. It may also cause increased stress and anxiety in some patients.

How To Avoid Text-Neck

Fortunately, there are ways to avoid text-neck. You can also begin to reduce any damage it may have already caused.

1. Keep Your Spine Neutral

The best way to avoid text-neck is to look at your mobile device from a neutral position. The head and neck should be facing forward, not down. Of course, this isn’t easy for most people — you’ve likely developed a habit of viewing your mobile devices downward.

Being mindful of your posture throughout the day can reduce text-neck. It’s best for the body to view a screen while sitting with the feet flat on the floor. Keep the shoulders back and the back in a neutral position. Hold the mobile device in front of your eyes — slightly below is also okay.

Holding your mobile device directly in front of you will initially feel weird, but it’ll save you a lot of pain in the long run.

2. Take Regular Breaks

The National Spine Health Foundation recommends that you take regular breaks.

Regular breaks are essential for anyone spending much time in front of a screen, even if it’s a computer at eye level. Sitting and staring at a screen for too long can be bad for your neck, back, and eyes, among other things.

Set an alarm if you need to remind yourself to get up and move around for a while.

3. Exercise & Stretch

The National Spine Health Foundation says that regular exercise is essential.

Getting regular exercise is vital for keeping your body healthy and strong. The stronger your muscles are, the easier it will be for your neck to hold your head up.

Regularly stretch the back and neck muscles to help realign the spine.

You can even do easy chair stretches and exercises right from your desk.

If your pain and/or posture are too advanced, it may be best to see a physical therapist. They are trained to help you develop exercises to alleviate your pain and help your posture.

4. Massage

Massage therapy won’t correct text-neck, but it can certainly help with the pain.

What if None of This Works?

If none of the above methods work, consider going to a chiropractor. Some people have seen decreased pain levels after seeing a chiropractor for spinal manipulation. You may also visit a physical therapist if you feel your neck pain is chronic. Those in the Everett area of Washington can drop by Everett Spine & Rehab as we not only offer chiropractic care, but also physical therapy and massage therapy. We can assess your situation and find an appropriate solution.

Conclusion

Text-neck is becoming increasingly prevalent with the use of phones and other devices. Americans spend hours on their phones every day, causing significant strain on their necks.

Fortunately, text-neck doesn’t usually cause permanent problems. You can fix many pain and postural issues by being aware of your posture and strengthening your body.

Let’s first take a look at the word “posture.” What’s it mean exactly? You might think of it as simply how you stand, but that’s just part of it. Posture is how you position your body when standing, sitting or lying whether stationary or moving. There are several parts of the body that are involved in posture: the brain (cerebellum), your muscles and your spine.

Having poor posture can lead to several consequences, including everyone’s favorite: back pain. Bad posture can overwork your back muscles and also can place strain on your spine and your vertebrae’s’ discs. It doesn’t stop at your back, unfortunately. The ramifications of poor posture also include the chances of getting neck pain, worsening arthritis, fatigue, bad mood and even incontinence, constipation and heartburn.

Now it’s time for the good news!

There are several things you can do to correct your posture

• Standing tips: Stand up straight and tall with shoulders back and your head level in line with your body. Your feet should be shoulder-width apart and you should let your hands hang naturally on your sides.

• Sit properly: Don’t slump! Sit up straight, relax your shoulders and keep both feet on the floor (or on a footrest). Align the ears, hips and shoulders in one vertical line. Don’t cross your legs and don’t sit in the same position for a long period of time–get up periodically to move around and stretch. More sitting tips here.

• Avoid “text neck“: In short, text neck is the pain and damage one can sustain from looking for long periods of time (such as looking down at your mobile device). Common symptoms include neck pain, pain in the shoulders, upper back pain and reduced mobility. There are several simple steps you can take to prevent this: keep your phone raised and closer to eye level and take frequent breaks from your electronic devices. More helpful tips here.

• Try posture exercises: from planks to yoga poses, try these exercises that are meant to help improve your posture.

If you still experience persistent back pain, low back pain, or neck pain, you may want to visit a chiropractor to investigate further. If you are in the Everett area, please visit our office (we’re on the border of Mill Creek and Lynnwood). We offer chiropractic therapy, acupuncture, massage therapy and physical therapy.