Understanding and Preventing Text Neck

Our smartphones, tablets, and laptops have connected us to the world in ways that we could never have imagined. We carry our offices, our social lives, and our entertainment with us everywhere we go. But this constant connectivity often comes with a trade-off, one that many of us are starting to feel in a very real, physical way: neck pain.

If you’ve ever found yourself rubbing a sore, aching neck after a long session of scrolling through social media, answering emails, or binge-watching your favorite show on a tablet, you’ve likely experienced the primary symptom of a condition known as “text neck” or “tech neck.” It’s a term that describes a repetitive stress injury to the neck caused by the prolonged forward-head posture we adopt when using our handheld devices.

Fortunately, text neck is not an inevitable consequence of living in a digital world. It is both preventable and treatable. By adopting a few simple preventative habits, you can protect your neck and continue to enjoy your technology pain-free.

Let’s take a closer look at text neck and how you can prevent it.

Common Symptoms of Tech Neck

The average human head weighs about 10 to 12 pounds. When your head is positioned upright, directly over your shoulders, your cervical spine is designed to handle that weight without issue. However, for every inch you tilt your head forward, the amount of force exerted on your neck muscles and spine increases dramatically. A 15-degree forward tilt can make your head feel like it weighs 27 pounds. At 30 degrees, it’s 40 pounds. At a 60-degree angle — a common posture for smartphone users — the strain on your neck is equivalent to carrying a 60-pound weight, or roughly the size of an eight-year-old child.

After some time, this prolonged strain can have a ripple effect on your health. Common signs of text neck include:

• Chronic Pain and Soreness: The pain is typically located in the lower part of the neck but can also radiate to the upper back and shoulders. It can range from a dull, persistent ache to sharp, stabbing pain, especially when trying to move your head after being in one position for too long.
• Stiffness and Reduced Mobility: The muscles and joints in your neck, upper back, and shoulders may feel tight and stiff. This can make it difficult to turn your head from side to side or tilt it.
• Poor Posture: Over time, the constant forward tilt of your head can alter your natural posture. The muscles in the front of your neck become overworked and tight, while the muscles in the back become stretched and weak. This imbalance pulls your head forward even more and can cause your shoulders to slump, leading to a visible hunched posture even when you aren’t using a device.
• Frequent Headaches: The persistent tension in the neck and upper back muscles can lead to tension headaches. These headaches often start at the base of the skull and can wrap around to the forehead.
• Nerve Pain: In more advanced cases, the strain on the cervical spine can lead to the compression or pinching of nerves that exit the spinal cord. This can cause symptoms of radiculopathy, which include sharp, electric-like pain, numbness, tingling, or weakness that travels down your shoulder, into your arm, and even to your hands and fingers.
• Jaw Pain: The misalignment of the cervical spine can affect the muscles and nerves connected to the jaw, potentially leading to temporomandibular joint (TMJ) pain, clicking, and discomfort.

How Can Text Neck Injuries Be Treated?

If you are already experiencing the persistent symptoms of tech neck, visit an orthopaedic specialist for a professional evaluation and a structured treatment plan. Remember, ignoring the problem can lead to chronic pain and potentially irreversible damage to the cervical spine, such as early-onset arthritis or disc herniation.

A qualified orthopedic doctor will typically recommend a conservative, multi-faceted approach to treatment. This could include:

• Physical Therapy: A physical therapist will conduct a thorough assessment of your posture, strength, and range of motion. Based on their findings, they will design a personalized program of exercises aimed at stretching (to lengthen and release tight muscles) and strengthening (to build up weakened muscles in the upper back and neck). They may also recommend ways to improve your posture throughout the day.
• Pain Management: For acute flare-ups, your doctor may recommend over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen to help reduce pain and inflammation. In cases of severe pain or nerve compression, more advanced treatments like corticosteroid injections may be considered to provide targeted relief.
• Manual Therapy: Hands-on techniques, including massage therapy and chiropractic adjustments, can be highly effective. Massage helps to release deep muscle knots and relieve tension, while chiropractic care focuses on restoring proper alignment and mobility to the joints of the cervical spine.

How to Prevent Text Neck Moving Forward

The most effective treatment for tech neck is, without a doubt, prevention. By making conscious changes to how you interact with your technology, you can significantly reduce the strain on your neck and spine.

Raise Your Device

The single most important change you can make is to bring your phone or tablet up to eye level. Instead of tilting your head down, lift your device. This keeps your head in a neutral position, directly above your shoulders. It might feel strange at first, but your neck will thank you.

Take Frequent Breaks

Avoid staying in any single position for too long. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. Better yet, get up, walk around, and stretch every 30 to 60 minutes. Set a timer on your phone to remind you.

Incorporate Daily Stretches

A few simple stretches performed throughout the day can counteract the effects of forward-head posture. We recommend these exercises frequently to our patients:

• Chin Tucks: Sit or stand tall. Gently tuck your chin toward your neck, as if you’re making a double chin. You should feel a stretch at the back of your neck. Hold for 5 seconds and repeat 10 times.
• Doorway Stretch: Stand in a doorway and place your right forearm on the frame with your elbow slightly below shoulder height. Step forward with one foot until you feel a gentle stretch across your chest. Hold for 30 seconds. Repeat on the other side.
• Shoulder Blade Squeezes: Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for 5 seconds and repeat 10-15 times.

Strengthen Your Supporting Muscles

A strong upper back and core provide a stable foundation for your neck. Incorporate exercises like rows, planks, and bird-dog into your fitness routine to build better posture.

Listen to Your Body

Pain is a giant red flag. So, if your neck starts to ache, don’t push through it. Change your position, take a break, or do a few gentle stretches.

Overcome Text Neck at Premier Orthopaedics

Text neck is a real and growing problem, but it doesn’t have to be your reality. By understanding the risks and taking proactive steps to protect your neck, you can prevent pain from interfering with your life.

If you’ve been spending countless hours hunched over your phone and are now battling relentless neck, shoulder, or upper back pain, reach out to Premier Orthopaedics. Our team of dedicated orthopedic and spinal specialists understands the unique challenges of modern musculoskeletal injuries and can provide a comprehensive diagnosis, rule out more serious issues, and create a personalized treatment plan tailored to your specific needs. We can even provide interventional pain management solutions to help you enjoy your best life.

Contact us today and say goodbye to the fear of tech neck!