What’s a Text Neck?

We see it everywhere we go these days: heads dropped forward, chins almost hitting our chests while we text, read an email, play a game, etc.

The proliferation of hand-held electronic devices—phones, tablets, eReaders—has created a major challenge to maintaining good posture.

Historically, my posture talks to patients who used to focus on the challenge of looking down at laptops and trying to do it without creating neck pain. Now it includes the smaller ubiquitous phone and texting habits.

Why Does It Matter?

While it may be good business when you’re a doctor who deals with neck pain, as a patient this is a behavior you should definitely change if you want to avoid neck, shoulder, upper and mid back pain, and tension, plus lessen your chances of developing tension headaches.

I’ve written before about the importance of the cervical curve (the natural backward curve of the neck) that helps keep the head in its proper place over the torso. A head forward position is the exact opposite of that natural cervical curve, with the result being a reversed cervical curve that can be hard to undo after a certain period of time has passed.

Reverse cervical curves result in the head protruding out in front of the body even when you think you’re standing up straight. This puts a great deal of stress on the neck and upper back muscles, which must in turn work harder to hold the head up.

After a period of time they fatigue, ache and become chronically hard and tight from overuse. This too can be difficult to reverse once much time has passed. How can you text and keep your head in the proper position atop your neck?

Here’s a tip: Hold the phone in one or both hands; bring your elbow(s) in so your upper arm(s) is resting against your rib cage; keep your shoulders relaxed and down; and bend your arm(s) at the elbow(s) to raise your hand(s).

In this position, your phone should be closer to eye level so you can text without dropping your head and neck forward. The screen is still bound to be a bit low, so you’ll have to get into the habit of keeping your head up and glancing down with your eyes to look at the phone. The point is to bring the phone up to your face, rather than your face down toward the phone.

Reversing the Pattern

Everyone who texts or uses a cell phone, tablet, or eReader often, should practice extension stretches. Basically, these stretches will support your neck to be in its natural curve. To do this you can lie backward on an exercise ball or lie on your back with a towel roll under your neck. This can bring some nice relief from too much neck flexion (forward bending).

While it would be best to hold these devices more consciously and correctly, ergonomically speaking, in the first place, let’s be real – we all do it! So, we need to find ways to counter the stress that this repeated behavior produces.

In addition to the above stretches, take a hot bath instead of a quick shower once or more a week and consider getting a good massage regularly.

We Have the Solution

If pain or tension continues, you need to be evaluated by a doctor of chiropractic. Regular chiropractic care along with some physical therapy, as needed, can make the difference between correcting the problem and having a permanent condition. We’re here to help. If the stress and tension build-up, just give us a call.