Is your phone causing neck pain? Know more about text neck and how to prevent it

If you are constantly glued to your phone with your head tilted down, you might be setting yourself up for 'text neck'- a real pain (literally!) caused by bad posture and too much screen time. 

 

What is a text neck? 

 

Text neck, also known as 'tech neck' or 'smartphone slump' occurs as a result of straining neck and shoulder muscles leading to pain, stiffness and other issues. It could even cause spine damage. 

 

A recent study has found that using smartphones for prolonged hours increased the likelihood of neck pain by 82 per cent. 

 

Generally, the neck is supposed to support the weight of the head in a neutral position of 4-5 kg. While looking down at your phone, the neck is down at an angle of 60 degrees, and therefore, it places a 28 kg weight of force on the neck. 

 

As a result, it leads to neck pain that can sustain for a long time. 

 

The study published in Cureus revealed that 'text neck' or bending your head forward too much can affect your nervous system. An analysis showed that the head leaning more caused more stress-related activity. 

 

What are the symptoms of text neck? 

 

Neck pain and stiffness

Shoulder pain

Dizziness

Numbness or tingling in the arms or hands

Headaches

 

How to avoid it? 

 

1. Raise your phone to eye level

 

2. Take more breaks by standing and stretching. Spend some time away from the phone and if necessary set automatic reminders to take breaks from phones. 

 

3. Stay fit and do spine strengthening exercises. Exercising regularly gives a strong, flexible back and neck. 

 

4. Stand up straight: Adopt a good posture, with the chin tucked in and shoulders pulled back. 

Health