Is your Smartphone causing your Neck Pain

By RMHP

What to do if You’re Suffering From “Text Neck”

Neck pain affects 1 in 3 people in the United States, and there are dozens of causes for it. Some folks experience neck pain after getting into a traffic accident, whereas other cases of neck pain are related to nerve compression or osteoarthritis. Believe it or not, neck pain can also occur as a result of excessive smartphone use. This type of neck pain has become so common that experts even coined the term “text neck” to describe it. Here’s how to spot the signs of text neck and what to do if your smartphone is causing neck pain.

What is Text Neck?

The term “text neck” refers to the posture that can develop when you spend too much time looking down at your smartphone. Every time you glance down at your smartphone, your head moves forward and your shoulders round and lift toward your ears.

This posture increases the force applied to your spine. According to experts, tilting your head forward by 15 degrees adds an extra 27 pounds of force to the neck. The force increases to 40 pounds at 30 degrees and 60 pounds at 60 degrees. Your neck is not capable of supporting this type of weight for prolonged periods of time, which is why text neck causes pain and discomfort!

What are the Symptoms of Text Neck?

Some of the most common symptoms of text neck include:

Pain in the upper back, shoulders, and neck. You might experience either stabbing pain or a feeling of general soreness.
Forward head posture. Stand up straight against a wall. If the back of your head does not touch the wall in this position, you may have forward head posture.
Tightness in the upper back, shoulders, and neck. You may experience tightness/stiffness that affects the mobility of these joints.
Headaches. Tight neck muscles can cause tension headaches.

Feeling any of these symptoms means you may be suffering from text neck.

Tips for Fixing Text Neck

There are many different ways to fix text neck and relieve the pain and discomfort associated with this condition. Here’s what to do:

Keep your phone at eye level so you don’t need to look down to see the screen. This will prevent your head from tilting forward when you use your smartphone.

Limit the amount of time you spend on your smartphone. When you need to use your smartphone for a long period, make sure you take frequent breaks.

Practice good posture. Straighten your spine, pull your shoulders back, and tuck your chin in to ensure your spine is properly aligned.

Stretch your muscles. Prevent the muscles in your upper back, neck, and shoulders from tightening by performing stretches on a regular basis.

Don’t hold your phone in the same hand. Holding your smartphone in the same hand all the time may cause your symptoms to worsen. Make an effort to switch hands occasionally.

After you try these simple fixes, if you find they haven’t been effective, talk to your doctor about treatment options. Your doctor may recommend anti-inflammatory medications, a physical therapy program, visiting a chiropractor or massage therapist, or give you a referral to a pain management doctor the other treatment options don’t solve the problem.

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