Fixing Texters’ Neck

Let me guess, you are reading this article on your phone, aren’t you? 

Reading on a mobile device puts us in a head forward, shoulders rounded, back slumped position known as “text neck." This harmful posture is an epidemic with real health consequences. And with people spending approximately 5 hours every day looking at their phones, it’s no wonder that 7 out of 10 people will experience neck-ache at some point in their lives.

Text neck compresses and tightens the muscles, tendons, and ligaments in the front of the neck while lengthening the muscles, tendon, and ligament structures at the back of the neck. The human head weighs 8kg! For every couple of centimetres your head is tilted forward, the weight your neck has to carry doubles, that extra strain adds up.

Unfortunately, ditching our devices is not a viable option for most. Instead, what we can do is make sure we exercise right and practise good habits to prevent the aches and pains associated with text neck. Try to incorporate these tips for a healthy neck:

• Change how you hold your phone: Bring the screen to eye level so your head is not slouched forward or too high. Use pillows to raise your arms and keep them there if needed. 

• Take phone breaks: Frequent breaks from the screen can help, even if it is just two to three minutes every hour. Set reminders on your phone or computer or use a sticky note. These small cues can make a tremendous difference.

• If you experience prolonged pain, see a pro: If you experience prolonged pain, physiotherapy is recommended, which helps to relieve pain and address the structural issues that text neck creates over time. 

• Do 10 minutes of yoga: The best way to treat and prevent neck and back pain is to do yoga as it helps improve movement patterns, increases body awareness, and incorporates breathwork. Neck pain is caused by a muscular imbalance, such as tight rhomboids, but daily yoga sessions can help correct those differences. 

• The Chin Tuck: Strengthening and stretching your muscles may help ease some of that nagging neck pain. Incorporate the famous ‘chin tuck’ into your daily routine 3 times a day to help show the text neck who’s boss.

- How to do it: Sit up tall in a chair and keep your chin parallel to the floor. 

- Without tilting your head in any direction, gently draw your head and chin back, like you are making a double chin. 

- Be careful not to jam your head back. You should feel a stretch along the back of the neck.

So, remember: you only have one neck, take care of it. Work needn’t be a pain in the neck!