Some gentle stretching and changing your posture can help ease neck pain.
Regardless of whether you are caught doomsday or just checking your work emails, chances are you spend a lot of time on your phone. But all that screen time can lead to an annoying condition called “text neck.” Hanging over your device can leave you with severe pain.
So, keep your phone at eye level and try these easy tips to get rid of text neck quickly!
What is the neck of the text?
Text neck, also known as “tech neck,” is a term coined by a chiropractor to describe neck pain experienced after spending too much time looking at your phone.
Most of us check our phones with our heads tilted forward and down. When you do this for a long time, your neck muscles will tighten. The back muscles are hyperextended while the front muscles are compressed.
Signs of the neck of the text
If you have a text neck, this is what you’re dealing with:
- Stiffness and difficulty moving your neck
- Dull pain or sharp pain
- Pain that radiates to your shoulders and arms
- Weak shoulder muscles
- Headache from tight neck muscles
But don’t worry about overusing your favorite device. There is no clear evidence that your phone habits are to blame for your neck pain. Several reads found not connected between using your device and having neck or shoulder pain.
You can get neck pain from overusing your muscles for many other reasons, like genetic factors, weight problems or poor posture. “Text neck” may be a term coined by chiropractors to get your business. But hey, we don’t judge.
Exercises for the neck of the text
Try these simple exercises to ease neck pain.
Neck circles
- While sitting, slowly turn your head 360 degrees.
- Let your mouth relax and be very gentle as you roll back.
- Rotate your head five times clockwise and then five times counter-clockwise.
- Again, move VERY slowly (like a full ten seconds per turn) and don’t force anything!
Side neck length
- Take your right hand and reach above your head above your left ear.
- Use the weight of your arm to very slowly bring your head back over your right shoulder. (Don’t engage your neck muscles at all!)
- Don’t forget to breathe deeply, even if your lungs are swollen.
- When you feel discomfort, pause and breathe again so that your head remains there for three full breaths.
- Take your hand away from your head and use it to slowly push your head back into an upright position.
- Repeat on the left side.
Shoulder rolls
- Slowly raise your shoulders.
- Without stopping, roll them back and down.
- Repeat 10 to 15 times.
- Repeat the exercise, but this time roll your shoulders forward and down.
- Bonus: Engaging your shoulders helps with the dance moves and the texture of the neck.
Covering the chin
- Slowly lift your chin towards your chest as if you are creating an incredibly attractive double chin. Bonus: Smile like Kristen Wiig while doing this part.
- Keep your head level – do not tilt or bend!
- Hold this position for 5 seconds (or the length of a deep breath if counting isn’t your thing).
- Relax your neck and repeat.
Technical treatments of the neck
In addition to these cubicle-friendly exercises, here are some ideas to keep your neck free from common pain:
- Elevate your phone, tablet or device to reduce stress on your head and neck.
- Try it yoga, pilatesor other activities that engage you originallengthen your spine and open your neck.
- Take a break from your phone, laptop, or other device that may be distracting you.
- Move around during your break.
- Make sure you are sitting down if you are looking at your device. Good position equally less pain.
- Try adding ergonomic products to your workstation, such as armrests, footrests, or paddle cushions for your chair.
- Apply ice or heat to the affected muscles.
- Stay hydrated.
- Treat yourself regular messages.
Take away
“Text neck” is a common term for headaches and neck pain caused by holding your device for too long. But don’t throw away your beloved device just yet. More research is needed to connect “text neck” to your technical time.
Meanwhile, sit up straight and do gentle exercises like neck curls, chin ups, and shoulder curls. To prevent text neck from reaching you in a routine, take regular breaks from your phone and look for habits that help stretch and strengthen your body. Your neck will thank you!
