Text Neck Syndrome: Symptoms, Complications, and Treatment

Text Neck Syndrome: Symptoms, Complications, and Treatment

We are living in a digital age, where Smart phones, tablets, and laptops being an integral part of our lives. While these devices make our lives easier, they also pose a significant risk to our musculoskeletal health. In this blog we will talk about a phenomenon that has become common in recent times, “Text neck”.

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 Strain
2.   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

If constant texting is unavoidable, it is highly recommended that you enable voice-to-text features on your mobile device to avoid constantly looking down and typing.

6. Stay mindful of your posture at all times

Be mindful of your posture, even when not using electronic devices. Slouching while walking, standing or being seated may also aggravate Text Neck.

Text Neck may seem like a minor inconvenience, but over time it can lead to serious discomfort. The good news is that it can be avoided! By being mindful of your posture, scheduling breaks and making stretching and strength exercises a part of your routine, you will be on the right track to prevent Text Neck. If you are dealing with symptoms, remember that early intervention is key to recovery. Consult the experts at Healthagon who would be happy to help.


Alaa Hoteit
Medical Director & Senior Physiotherapist


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