April 17, 2020
You hear your phone chime, signaling a text from your best friend. After reading and responding to it, you check your Instagram to see how many of your followers have liked your most recent post so far. Then, you remember that you need to order some home supplies from Amazon. By that time, you get another text. Before you know it, you’ve spent quite a long time looking down at your phone, and you’re far from alone. It is estimated that nearly 80 percent of adults have their cell phones with them for up to 22 hours every single day. Is it any wonder, then, that you have neck pain?
Smartphones are an inevitable part of modern life, but that doesn’t mean that you have to suffer with the effects of “text neck,” as this condition is called. These symptoms include tightness or pain in the upper back, neck, or shoulders. Some even experience pain or a tingly sensation in their arms. Fortunately, there are things you can do to reduce text neck. Read on to learn more!
Hold Screens at Eye Level
Screens are everywhere, and the less you look down at them, the better. If you have a computer at work, make sure you have an ergonomic setup at your desk. Your monitors or laptop screens should be at eye level or just barely below so that you can more easily maintain a healthy posture throughout the day. Also, when holding your phone, try to raise it up to your eyes instead of resting it lower and forcing your head to face downward.
Take Frequent Breaks
Throughout the day, try to take little breaks to get up and walk, stretch, and reset your posture. In fact, if possible, these breaks should occur about every 30 minutes. Whenever possible, put down the screens and interact with the world that’s immediately around you. At minimum, once an hour, you should make sure your back and head are in a more ergonomic position.
Strengthen Your Core
Your core muscles, located in your abdomen and lower back, play an important role in stabilizing the upper back and neck muscles. That’s why you need to exercise these muscle groups and keep them strong.
Rehabilitate Your Neck and Upper Back
Even with all these extra measures, you may still experience text neck, but you don’t have to deal with it on your own. In addition to at-home care like applying heat pads, you can turn to an experienced, caring chiropractor. This professional can show you stretches that you can implement into your routine, as well as make any necessary adjustments to prevent further damage to the muscles and ligaments in your neck and upper back.
Even if you depend on technology on a daily basis, it doesn’t have to leave you with a sore neck all the time. As you follow these tips, you’ll be able to stay updated on social media, stay connected, and stay informed—all while avoiding and fixing as much damage to your body as possible.
About the Author
Dr. Chad Wills is a well-respected chiropractor, who has been practicing in the Naples are for more than 20 years. He is proud to offer specialized care to patients with text neck and has devoted many hours to continuing education for chiropractic biophysics as well as the treatment of back and neck injuries. If you would like to schedule an appointment with Dr. Wills, you can contact him at Wills Chiropractic by clicking here.
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