What Is Text Neck Syndrome? Symptoms, Signs, And Treatments

Have you ever felt a repetitive pain in your neck while moving your neck forward or backward?

If yes, then let us introduce you to a term ‘Text Neck’. Picture a situation where pain is your best friend and neck movement is your enemy. Whenever you try to let this enemy out, your best friend pain comes to help you enhance your misery. Want to know what happens next? This is where you start your journey in text neck, which is the result of our daily activities that cause this text neck syndrome. So, let’s be enough with these tales and know what exactly this term ‘text neck’ is, how it happens, how to know you have it and its treatments.

text neck syndrome

What is Text Neck?

Text neck is a modern health issue caused by spending too much time on smartphones or tablets. It gives you neck pain because of how you bend your head down when using these devices. The more you do it, the more it can hurt your neck. This prolonged strain can result in symptoms such as neck pain, stiffness, headaches, shoulder pain and potential long-term damage to the spine. However, it’s essential to know about text neck so you can take steps to prevent it and keep a healthy balance with your digital gadgets.

What Are The Signs And Symptoms Of Text Neck?

  • Continues neck pain.
  • Sharp and nagging pain in the head and shoulder.
  • Change in posture and muscle pain.
  • Eye pain and numbness in the body.
  • Noticeable rounding of shoulders.
  • Upper back pain.
text neck syndrome

How To Treat This Pain?

The best way to treat your text neck is by exercising at home and adopting a healthy lifestyle. Here are some of those exercises to try at home:-

  • Neck Tilts

How to do it: Gently tilt your head to one side, bringing your ear toward your shoulder. Let it be there for a few seconds, then repeat this but on the other side. This helps stretch and relax the neck muscles.

  • Chin Tucks

How to do it: While keeping your spine straight, retract your chin as if making a double chin. Hold for a few seconds and release. This exercise strengthens the muscles at the front of your neck.

  • Neck Rotation

How to do it: Slowly turn your head to one side, holding for a moment, and then turn to the other side. This exercise helps improve the flexibility of your neck muscles.

  • Shoulder Blade Squeezes

How to do it: Sit or stand with a straight back and squeeze your shoulder blades together. Hold for a few seconds, then release. This helps improve your posture and alleviate tension in the upper back.

  • Upper Back Stretch

How to do it: Interlace your fingers in front of you, straighten your arms, and round your upper back, pushing your hands forward. This stretch targets the upper back and shoulders, reducing strain.

Are You Experiencing Text Neck? Take The First Step Towards Relief With Us.

Can Text Neck Be Prevented?

Yes! Text neck is one of those syndromes that can be prevented easily. With the help of some exercises and appropriate use of your devices can help you prevent text neck. Here are some of the things you can do to save your neck:-

  • Keep your phones at an appropriate distance from your eyes (approx. 30 to 40 cm).
  • Take at least a 15-minute break while using your phone.
  • Tug your chin and roll your soldiers backwards.
  • Keep the device on the table and prevent using your hands to hold it.
  • Limit your screen timing.
    Set reminders or fix a time to use the phone.

What To Do When The Text Neck Syndrome Is Insufferable?

Text neck is a common syndrome that mainly happens to kids or young people. After the pandemic people rely more on smart devices for work and study. This is why around 46% of the USA population deals with text neck yearly. As said earlier, this syndrome can easily be prevented and cured. However, in severe cases where this neck pain is intolerable, you need to contact a healthcare specialist. Specialists like physiotherapists or physical therapists can help you ease your pain in time.

Here in Edmonton, people are already getting their pain relieved by Creekwood Physiotherapy; they use non-invasive techniques and methods to help you move your neck and shoulders again without any medication or surgery. However, the process of physiotherapy treatment for neck pain is a bit long (around a few sessions), but do trust us when we say that you will be free of your pain.

Last But Not The least,

While we have learned about the term ‘text neck,” let us remember that we should not ignore any abnormal signs our body gives us because this can lead to significant unwanted changes in our lives. Also, if you’re dealing with neck, head, or shoulder issues, reach out to a physiotherapist. They’re experts in helping you feel better. Also, small changes in daily habits matter. So, sit up straight, take breaks from screens and do simple stretches. These, along with the physiotherapist’s advice, make a big difference. Listen to your body, take action, and embrace a lifestyle that keeps you physically and mentally well. Why? Because your health has more worth than those memes on your phone.

So, please don’t ignore your pain and get it treated with the help of a physiotherapist to prevent more harm in future.