Is Your Smartphone Giving You Text Neck?

Text neck is a repetitive stress injury associated with mobile device use. It’s caused by prolonged texting, video watching, and web browsing while the head is bent downward and held still. With the explosive popularity of Smartphones among teens and adults, text neck is a growing health concern all over the world.

As of 2016, 87 percent of 14- to 18-year-olds in the United States own a Smartphone, while 92 percent of adults aged 18 to 34 use mobile devices daily. The average adult user spends about three hours on a Smartphone every day. If you own a mobile device, consider whether you might have text neck and what you can do to manage and prevent this condition.

Why Does Texting Cause Neck Pain?

Touchscreen mobile devices pose two unique risks to your musculoskeletal health:

• Tilting the head forward causes neck strain: An adult head weighs about 10 to 12 lbs. Your neck is accustomed to handling this weight without issue. However, when you tilt your head forward to look at the Smratphone in your lap, the pressure on your neck increases to 50 or 60 lbs. Sustaining this position for hours each day can lead to text neck.
• Texting brings the shoulders further forward: Using both hands to text or play games rounds the shoulders, causing more neck pain over time than other mobile device activities, such as watching a video.

Symptoms of Text Neck

Watch for these signs that your neck pain is caused by text neck:

• Pain and stiffness in the neck, shoulders, and upper back
• Forward head posture that doesn’t align with the shoulders
• Rounded shoulders, even when standing upright
• Headaches
• Increased pain when flexing the neck forward
• Shoulder muscle weakness

Potential Complications of Text Neck

Failure to treat the symptoms of text neck could lead to these complications:

• Cervical nerve root irritation: If the nerves in your neck become pinched and damaged, you could experience tingling, numbness, weakness, or shock-like pain radiating from your neck.
• Reduced balance control: A prolonged forward head posture is liked to balance issues because the body’s center of gravity migrates forward.
• Temporomandibular joint (TMJ) pain: Muscle imbalances and a misaligned cervical spine can lead to TMJ problems.
• Increased risk of thoracic kyphosis: Rounding your shoulders for hours every day can lead to an excessive curvature of the middle spine.
• Early-onset arthritis: Text neck may cause young Smartphone users to develop cervical osteoarthritis at a young age.
• Spinal degeneration: Severe cases of text neck could cause spinal changes related to degenerative disc disease.
• Disc compression: The nerves running through your spinal column could become painfully compressed as a result of severe, untreated text neck.

How to Prevent Text Neck

With a few adjustments, you can continue using your Smartphone without risking your spinal health. Experts recommend the following:

• Change the way you hold your phone: Position the device at eye level or glance down with your eyes so you don’t have to slouch to see the screen. Also, focus on keeping your back straight and your ears in line with your shoulders.
• Take breaks: Avoid prolonged Smartphone use. If you need to, set an alarm or use a screen time-tracking app to remind you to take breaks.
• Stretch periodically: If you feel tightness developing, stretch your neck and shoulders to relieve the tension before pain develops.
• Strengthen your neck: Strong, flexible neck muscles are less prone to injury. Engage in daily stretching and strengthening exercises to help stave off text neck.

How to Treat Text Neck

If your neck, shoulders, and upper back hurt from using your mobile device, get relief from nagging pain with these stretches, exercises, and other treatment options for text neck:

• Hyoid smile: Tuck in your chin slightly and press your palm to your forehead. Gently press your head and hand together, holding for three seconds. Relax, and then repeat two more times.
• Seated heart opener: While sitting cross-legged on the floor, clasp your elbows behind your back. Slowly nod your head up and down a few times. Then, bend your head from side to side, bringing your ear toward your shoulder.
• Forward fold: Stand with your feet shoulder-width apart and bend your knees slightly. Lace your fingers behind your neck and bend forward as far as you can. Slowly rock your body side to side to feel the stretch all down your back.
• Exaggerated nod: From a seated position, tilt your head back as far as you can. Relax your jaw and open your mouth. After a few seconds, close your mouth again and feel the stretch on the front of your neck.
• Child pose: Kneel on all fours. Then, sit back on your heels, keeping your hands in the same spot. Lower your forehead to the floor and hold for several seconds.
• Chin tuck: Sit up tall and position your chin parallel to the floor. Without tilting your head, draw your chin back as though you’re trying to give yourself a double chin. Keep your jaw relaxed and hold this position for three deep breaths. Relax, and then repeat two more times.
• Cold and heat therapy: Wrap an ice pack in a towel and apply it to your sore neck. The cold numbs the area and brings down any swelling. Heat therapy is effective for chronic pain. Place a heating pad or hot water bottle on your neck to increase blood flow and promote healing.
• Massage: You can give yourself a little massage for quick relief from text neck flare-ups. However, for long-lasting results, you need help from a massage therapist trained in alleviating neck pain.
• Chiropractic care: If your spine is misaligned from hunching over your Smartphone, a chiropractor can provide the holistic care you need to realign your neck and back. Gentle adjustments provide instant relief and restore long-term health to your spine and the entire body.

Text Neck Treatment in Hernando, MS

If you are struggling with symptoms of text neck or other musculoskeletal problems, it may be time to seek professional treatment for your pain. At Morton Chiropractic Clinic, we specialize in instrument adjustments, which provide increased control and specificity with no need to twist or pop your neck. Our techniques gently and precisely realign your spine for effective pain relief.

To schedule text neck treatment in Hernando, MS, please contact us at (662) 429-6102 today.

Morton Chiropractic Clinic - https://www.mortonchiropracticclinic.com/
Hernando, MS / Desoto County
(662) 429-6102

https://www.spine-health.com/conditions/neck-pain/text-neck-symptoms-and-diagnosis

https://www.physio-pedia.com/Text_Neck

https://www.healthline.com/health/fitness-exercise/text-neck-treatment