How many times a day do you look down at your phone? If you’re like most people these days, the answer is likely quite a lot. Nowadays people are spending more time than ever looking down at digital devices – whether that’s a call phone, tablet, or otherwise – and all of that screen time is putting a strain on our necks and shoulders.

What is Text Neck?

Simply put, text neck is a condition in which one develops neck and shoulder pain from repeatedly looking down at devices, putting a strain on muscles and ultimately altering the natural curvature of the neck. It is a type of stress injury.

What are the Symptoms of Text Neck?

Though a doctor can make a full assessment to determine whether you have this condition, the following are symptoms of text neck:

Pain in neck, back and/or shoulders – When you’re consistently hunching over your devices and are repeating the same motion excessively, it puts stress on your neck, back and shoulders. This can lead to sharp pain in a specific area, or a general ongoing achiness from overusing these muscles.

Forward head posture and tightness, rounding in shoulders – Frequently leaning forward can lead to “forward head posture,” in which you’ve deconditioned your muscles from maintaining their natural alignment.

Ideally, maintaining good posture entails keeping the ears directly above the shoulders. Continuing to drape your body over your phone screen misaligns this posture, however, which can put an intense strain on your body. Even leaning your head forward by just an inch can put a tremendous amount of extra pressure on your spine: Studies have found that by bending your neck forward by 60 degrees (which is the angle we place our necks at when looking down at devices), it can increase the weight on our cervical spines by as much as 60 pounds.

Headaches – Muscles at the base of your neck can get tight and begin to spasm, resulting in headaches.

How Do I Prevent Text Neck?

The simplest way to prevent text neck is simply to reduce your screen time. Be mindful of how much time you are spending on your phone each day, and set reminders to look up from your device every once in awhile! A good rule of thumb is to take a break at least once every 15 minutes, looking up from your phone and putting your neck back into a neutral position.

You can also hold your device differently. Instead of holding it near your stomach or hips, don’t be afraid to hold it right in front of your eyes at times (at a comfortable distance, of course).  In doing so, you won’t have to move your neck in order to see the screen, alleviating the strain you’d otherwise be putting on it.

How Do I Correct Text Neck?

In addition to taking the preventative steps mentioned above, there are numerous exercises you can do to alleviate text neck. Here are a few:

• Side Bend Stretch – This is a gentle stretch that works your upper back and shoulder muscles. Standing upright, gently lean one of your ears towards your shoulder. Hold for a few seconds – a stretch should be felt on the side of the neck opposite that you are bending towards.

After a few moments, gently lift your head back up and switch sides, leaning opposite ear to opposite shoulder. Be sure to be mindful not to let your shoulders raise up while doing this stretch, as that will decrease its effectiveness.

• Chin to Chest – This exercise helps alleviate neck pain over time. Sit down on the floor with your legs straight out in front of you. Place both arms behind your head, elbows out, as though you were preparing to do a “crunch.”

Slowly and mindfully use your arms to help guide your head down to your chest, remaining seated in an upright position throughout the process. Hold for 20-30 seconds, and then slowly lift your head back up. Repeat as needed – even taking just three minutes a day to do this exercise can help!

• Chin Tuck Exercises – This exercise can help keep the head properly aligned above the spine, improving the neck’s mobility and strength over time. Sit upright in a chair and look straight ahead. Your ears should be placed directly over your shoulders.

Place one of your fingers on your chin. Then, without moving your finger, pull your head straight back, until there is a bit of separation between your chin and the finger. At this point, you should be feeling a stretch at the top of your neck. Hold for a few seconds, and then gently bring your chin forward until it meets your finger again. Repeat 5 – 10 times.

Note that while these exercises may help, remember to always consult a medical professional for expert recommendations to develop the best plan for you.

If you find that you or a loved one are struggling with text neck symptoms and are feeling the strain, the team at Innovative PT can help. Contact us today to schedule an evaluation – we’d be happy to make an assessment and develop a plan to alleviate your pain, allowing you to reach greater mobility, proper posture, and more.