Understanding Text Neck
It is a term used to describe the “forward head posture” and increased strain on the neck and upper back that occurs when you spend extended periods hunched over your phone, laptop or tablet.
The typical posture associated with text neck involves the head tilted forward and shoulders rounded, placing excessive stress on the muscles, ligaments, and vertebrae of the neck and upper spine and the mid-back.
Effects of Text Neck
1. Muscle Strain2. Neck Pain
3. Headaches
4. limited Range of Motion
5. Postural Changes
How Long Does Text Neck Last?
The duration of how long text neck can last depends on the severity of the condition and how promptly it is addressed. In mild to moderate cases, where the strain hasn’t been evident for long, symptoms may last no longer than a few days and can be addressed with home remedies such as rest, posture correction and stretching. However, if left untreated, Text Neck can evolve into a chronic condition that can last for months.
How Can I Avoid Getting Text Neck?

1. Maintain Neutral Posture
position electronic devices at eye level to reduce bending your neck forward. Avoid prolonged periods of time spent looking down at screens by taking regular breaks every 40 minutes.
2. Follow the right Ergonomics
Position your computer monitor at eye level and use a supportive, adjustable chair with correct lumbar support, keep your elbows and knees bent at 90 degrees.
3. Stretch and Strengthen
Incorporate a stretching routine into your daily routine. Also try strength training with exercises that target the back and shoulder muscles to correct posture
4. Take Frequent Breaks
Take regular breaks from using technology. Set reminders to stretch, stand up, and move around to reduce muscle fatigue and promote circulation. Remember, Sitting is the new smoking!
5. Use voice-to-text features
6. Stay mindful of your posture at all times

Alaa Hoteit
Medical Director & Senior Physiotherapist