Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long.
- Stiff neck: soreness and difficulty in moving the neck
- Radiating pain: there can often be radiation of pain into the shoulders and arms.
- Muscular weakness
In addition to these common symptoms there can also be:
- Flattening of thoracic kyphosis
- Early onset arthritis
- Spinal degeneration
- Disc compression
- Loss of lung capacity
Prevention is the key when it comes to Text-Neck. Following suggestions should be kept in mind while using smartphones or other hand held devices.
- Avoid excessive usage and take frequent breaks
- Position the device at eye level so that it reduces stresses both on the head/neck and the upper extremities
- Avoid high repetitions of movements such as prolonged typing or swiping
- Avoid holding large or heavy devices in one hand for long duration
In acute cases, pain relief is the main goal. It can be achieved by
- Regular neck movements: rotations and side bending
- Stretches: trapezius and levator scapulae
- Chin tuck exercises
- Ice/heat packs
Credits go to: Physiopedia and Spine-Health.