Let's Talk about Text Neck

According to a recent survey, Aussies are spending a whopping 5.5 hours a day on smart phones. That’s 33 per cent of our waking life!

With so much time spent hunched over devices, it may come as no surprise that this unnatural posture can lead to strain on your neck and upper spine. Commonly referred to as “text neck”, this affects up to 68.1% of people (1).

Further, with the average human head weighing around 5kg, the force this puts on your neck when flexed forward to a 45-degree angle actually increases to 22kg (2)! That’s a significant amount of stress which your musculoskeletal system does not need.

Neck and shoulder pain are some of the most common problems which we treat in our Brisbane clinic - as chiropractic care, coupled with some lifestyle modifications, helps prevent and relieve the symptoms of text neck (3).

What are the Symptoms of Text Neck? 

•         Neck pain and stiffness
•         Headaches
•         Shoulder pain
•         Tingling or numbness in the arms
•         Reduced range of motion

Over time, the repeated stress on the neck's supporting structures may lead to more serious issues, such as:

•         Misalignment of the spine
•         Neck and shoulder muscle strain
•         Tears or ruptures of ligaments in the neck or spine (3)

In some cases, damage from text neck may become permanent or require surgical intervention; it’s a lot more straight forward to see a chiropractor or physical therapist at the earliest sign of symptoms.

How Can I Prevent Text Neck?

Prevention is key to avoiding the discomfort associated with text neck. Start by maintaining good posture while using electronic devices, eg:

•         Hold your phone at eye level and keep your spine straight. This reduces the angle of your neck and upper spine
•         Take regular breaks
•         Gently arch, stretch, and roll your neck and shoulders regularly to relax the muscles
•         Always be mindful of your posture during extended device use, and avoid bending your neck downward.

Investing in a supportive pillow can also make a difference in preventing and alleviating text neck pain. Choose a pillow that provides proper neck support and aligns your spine while sleeping.

Chiropractic for Text Neck Pain

To help alleviate the symptoms of text neck, chiropractic care offers a targeted approach. At Equilibrium Family Wellness, our chiropractor will assess and identify any misalignments, and create a treatment plan tailored to you and your needs.

Treatment may include:

•         Chiropractic adjustments on your neck and spine to restore balance and relieve pain
•         Soft tissue therapy techniques to release muscle tension, improve circulation, and promote natural healing
•         Rehabilitation exercises to repair and retrain your muscular and neurological framework
•         Specific exercises and stretches to increase your neck’s strength and flexibility
•         Guidance on postural and lifestyle modifications to prevent text neck

Massage Therapy

Massage is another effective way to relieve tension in the neck and shoulders caused by text neck. A chiropractor or skilled massage therapist can target specific muscle groups, promoting relaxation and improved blood circulation.

Yoga for Neck Health

Yoga can also be a valuable tool in the fight against text neck. Incorporate poses that stretch and strengthen the neck and upper back, such as the cat-cow stretch, cobra pose, and child's pose.

At Equilibrium Family Wellness, we provide integrated complementary health care and education designed to help our clients enjoy a pain-free, healthy lifestyle. If you suspect symptoms of text neck, contact our chiropractic care team today to book your consultation.

References:

1.  https://journalmsr.com/the-prevalence-of-text-neck-syndrome-and-its-association-with-smartphone-use-among-medical-students-in-jeddah-saudi-arabia/
2. https://pingeprii.ee/wp-content/uploads/2016/09/Hansray-K.K.-Assessment-of-Stresses-in-the-Cervical-Spine-Caused-by-Posture-and-Position-of-the-Head.pdf
3. https://www.sciencedirect.com/science/article/pii/S1930043321009146