Finding Relief from Text Neck
In 2019 the average adult spent three and a half hours per day looking at their cell phone*. Total screen time across computer, tv, and cellphone averaged seven to ten hours per day for adults*. Unfortunately, in 2020 these numbers have only increased as Covid-19 related quarantines, lockdowns, and working from home have only increased these numbers. In March 2020, screen time spiked to an average of more than 13 hours a day*. The increase in screen time increases neck and back pain, eye strain, obesity, and other ailments.
As a chiropractor, we see an increase in people reporting pain in their necks and back related to their increased screen time, something we call 'Text Neck' or Upper Cross Syndrome. When someone is looking at their technology, they typically hunch forward, and their head hangs low. This creates a heavy strain on the neck and upper back, similar to a bowling ball's weight. The impact on the cervical spine is unhealthy and painful and can lead to misalignment or injury.
This chronic forward head posture, or flexion, over a prolonged period can cause 'text neck,' or a muscle imbalance in the upper body known as Upper Cross Syndrome. In this state, there is a weakening and lengthening of the upper back and neck muscles, offset by a tightening and shortening of the chest/front neck muscles. Unfortunately, in 2020 this injury is becoming more prevalent as we spend even more time in front of screens, as Zoom calls, remote learning, and a shift to a digital world have become the norm.
Treatment for Text Neck and Upper Cross Syndrome can start at home. Here are some recommendations for what you can do to help alleviate the symptoms of Text Neck and Upper Cross Syndrome:
Symptoms for text neck and Upper Cross Syndrome typically include:
Pain can occur in the back, neck, and shoulders
Forward posture and rounded shoulders
Reduced mobility
Headaches
Dizziness
Eyestrain
Correct your posture
If you spend your day staring at a computer screen, you must improve your sitting ergonomics.
Find a quality chair with good lumbar support to help reduce strain on your back.
Have your computer monitor positioned just below eye level.
Place your feet squarely on the floor. Avoid sitting with your legs or ankles crossed.
Sit straight - avoid hunching or leaning forward.
When using your phone
Avoid placing it between your ear and shoulder.
Try to monitor your posture, so you are not hunched over while texting or browsing the internet.
Take breaks. We all have done the hours-long binge on the phone, trying to find the end of the internet. You typically hunch more and more as time passes. This is where you can get into trouble. Be mindful and taking breaks will help minimize the effect on your neck, shoulders, and back.
Helpful stretches and exercises
While sitting, lean your head completely back your back, so your chin is positioned towards the ceiling. Relax your shoulders. Then carefully lean your head forward. Repeat.
While sitting, move your head to one side, so your ear is facing down towards your shoulder. Carefully move your head to the other side. Repeat.
While sitting, face forward, turn your head side to side from left to right and back again. Move slowly and methodically.
Find your stability with yoga. Yoga has proven effective in reducing physical pain and stress and can help alleviate symptoms. Here are some helpful poses (with links explaining how to perform the pose correctly)
If your neck is aching due to chronic overuse from texting and typing, let us show you how to alleviate the pain. We can help you and prevent the condition from getting worse. Sometimes it's best to work with a professional who can help identify the exact issues and help you get better in a safe environment.
*https://www.vox.com/recode/2020/1/6/21048116/tech-companies-time-well-spent-mobile-phone-usage-data
*https://www.mayoclinichealthsystem.org/hometown-health/featured-topic/5-tips-for-reducing-screen-time
*https://eyesafe.com/covid-19-screen-time-spike-to-over-13-hours-per-day/