Text Neck What You Can Do About It

Chances are, many of you are reading this blog from your smartphone. And those that aren’t, are viewing it while staring at a computer screen. In our modern world, most of us spend our days with our heads slumped over a screen– whether for work or social purposes or boredom. On average, people spend 2-4 hours each day with their necks bent at this incredibly unnatural angle while sending emails, texts, or working on their computer. That’s 700-1,400 hours a year that your neck is spending out of whack.

The average adult head weighs between 10 and 12 pounds when it is in the neutral position, but due to physics and gravitational pull, the cranium becomes heaver the more your neck bends. As the head tilts forward, the forces felt by the neck soar to 27 pounds at a 15 degree angle, 40 pounds at a 30 degree angle, 49 pounds at a 45 degree angle, and 60 pounds at a 60 degree angle!

All of this force is damaging the natural curve of the cervical spine. This leads to spinal stress, and early wear, tear, degeneration of the spine. People who have poorer posture often have poorer physical and emotional health. Medical problems range from chronic pain to allergies, headaches to depression, constipation to heart disease, and everything in between.

So what can you do to combat the text neck phenomenon? We’ve got 5 tips to help you reverse “text-neck!”

1. Get Adjusted: Chiropractic adjustments will help restore normal joint function and will reduce any muscle tension. By correct subluxations caused by too much screen time, your chiropractor can help restore your spine to its proper function.
2. Limit Your Electronic Usage: We promise, you won’t die if you take some time away from your phone and computer. Facebook and Candy Crush will still be there when you get back.
3. Take Breaks: Many of us rely on technology for our jobs, and so screen time is inevitable. Every hour you are at a desk + computer, take a 2 minute break.
4. Perform Neck Stretches: Go through the following 6 ranges, 2-3 times/day: tuck your chin to your chest (flexion), look up to the ceiling (extension), bend your ear to your shoulder, both sides (lateral flexion), turn your chin to your shoulder, both sides (rotation). The key is to go until you feel restriction, but not past it! Hold for 5-10 seconds. Do NOT force the motion.
5. Cervical/NeckTowel: Due to the posture of looking down, we flatten or even reverse our neck curve, which in turn affects the suspension system in our necks. By laying on a rolled towel under your neck for 10 minutes a day, you can help recover that lost curve and suspension system.

If you are experience discomfort or spend quite a bit of time in front of a screen, give our office a call today. We would love to evaluate you to see how we can help!