Understanding “Text Neck”

“Text neck” is a modern-day ailment caused by the constant forward head bending while using our devices. The term text neck is used to describe the stress and strain on our neck muscles and spine due to prolonged periods of forward head posture mostly associated with mobile phone usage. Did you know that the average human head weights approx. 4.5-5.5kg when in a neutral position? However, once the head tilts forward, the weight on the neck increases drastically. For example, at a 15 degree angle the head equates to 12kg, and at a further 60-degree angle it can weigh as much as 27kg! (Hansraj, 2014). This progressive strain can lead to numerous problems over time including muscle imbalances, reduced range of motion and even possible changes in the natural spinal curvature in the cervical spine (Ming et al. 2016).
Symptoms of “Text Neck”:

• Neck pain: dull pain or ache in the neck and shoulders is the most common symptom.
• Headaches: tension headaches can result from the strain and tightness on the neck muscles (Gustafsson et al 2018).
• Shoulder pain: postural changes can occur in the shoulders rounding making them tight and painful.
• Upper back pain: forward head posture not only affects the neck but also the upper back, creating pain and discomfort.
• Reduced mobility: chronic text neck can lead to reduced range of motion in both the neck and upper back region.
• Numbness/Tingling: severe cases can contribute to pressure on the nerves, causing numbness or tingling in the arms and hands (Young et al. 2020).

Chiropractic is an effective way to address the symptoms and underlying causes of text neck in conjunction with postural changes.
Here are some tips to help you avoid this condition:

• Take Frequent Breaks: Every 20-30 minutes, take a break from your device to stretch and change positions (Silva & Punt, 2020).
• Hold Your Device at Eye Level: Keep your device at eye level to maintain a neutral spine position.
• Strengthen Your Core and Neck Muscles: A strong core and neck can help support proper posture.
• Be Mindful of Your Posture: Regularly check your posture and adjust as needed (Vasavada et al., 2015).

Text neck is a growing concern in our digital world, but it doesn't have to be a permanent problem. By understanding the causes and symptoms, taking preventive measures, and seeking chiropractic care when needed, you can protect your neck from the strain of modern technology.
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References

1. Hansraj, K. K. (2014). Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surgical Technology International, 25, 277-279.
2. Ming, Z., et al. (2016). The effect of smartphone posture on neck muscle activity in young adults: a preliminary study. Journal of Ergonomics, 6(1), 1-7.
3. Gustafsson, E., et al. (2018). Effect of a neck and shoulder exercise program on the prevalence of neck and shoulder pain in office workers. Journal of Occupational Rehabilitation, 18(1), 1-12.
4. Young, J., et al. (2020). The relationship between smartphone use and upper extremity nerve conditions. Journal of Hand Surgery, 45(3), 213-220.
5. Vasavada, A. N., et al. (2015). Head and neck anthropometry, vertebral geometry and neck strength in height-matched men and women. Journal of Biomechanics, 35(4), 493-501.
6. Silva, A. G., & Punt, T. D. (2020). Posture, muscle activity, and discomfort during smartphone use. Work, 65(1), 67-75.