Everything You Need to Know About Text Neck

As more and more teens are using social media, text neck is becoming an increasingly familiar term. Coined for the neck and back pain users gain while staring at a smartphone, the long-term effects of text neck syndrome on growth and development are unknown, but experts agree on the syndrome’s potentially detrimental effects on the spine. At Dr. J Chiropractic & Wellness Center in Nitro, WV, Dr. Jay McClanahan offers tips and tricks to alleviate this condition, but also wants to spread awareness to his patients. Here is everything you need to know about text neck syndrome and how you and your child can practice good habits while using your cell phone. 

What Are the Effects of Text Neck?

Text neck has only been studied in adults so far, but experts believe the phenomenon is more prominent in kids and teens—a tech-savvy group that logs more hours in social media, texting, and screen time than any other generation. The effects of text neck in adults include neck and back pain as well as soreness. Common symptoms also include reduced mobility in the neck, shoulders, and upper back, muscle spasms, shoulder tightness, and pain. This excessive strain on the spine not only ruins good posture but leads to long-term health problems and invasive procedures like spine degeneration and surgery. 

Exercise

One of the best ways to prevent or at least limit the damaging effects of text neck syndrome is something simple: staying away from your phone! Your Nitro, WV chiropractor advises exercising regularly, going outside, and moving around to prevent the neck and back pain that comes from staring at technological devices for too long. In a world where many are turning to their devices for entertainment, breaking this habit and being active together will serve as an investment for your family’s overall health and wellness.

Take Breaks

With everything online today and virtual school the norm, sometimes it may be inevitable to use a device for long periods. Generally, try to avoid being hunched over your smartphone for multiple hours, but if this is the case, take frequent breaks so your body doesn’t reap the negative effects of text neck. 

Maintain a Neutral Position

While you use your phone, it’s important to stay in a neutral position, which is refraining from a hunched back or moving your face forward towards the screen. Keep your device at eye level instead of bending your neck towards your screen to also be safe during cell phone use.

Stretch

Alongside breaks, remember to stretch. Take a few minutes to arch your back and neck to relieve any tension and sore muscles before going back to your phone. Arch your back and neck to relieve sore muscles and tensions.

Dr. Jay McClanahan is the owner and chiropractor of Dr. J Chiropractic & Wellness Center. Our office is located in Nitro, WV. To schedule an appointment with Dr. McClanahan visit our website or call 304-776-1520.

Cell Phone Use and Neck Strain

Many patients come to Dr. J Chiropractic & Wellness Center with neck pain, after straining their back and neck by looking down at the screen on their devices.  You may have even heard this being called “text neck”. The average adult head weighs between 10 and 12 pounds, and neck muscles are meant to support the weight of the head in a neutral position. 

Looking down at a screen increases the strain on your neck as if your neck is carrying a lot more weight.  Tilting your head forward just 15 degrees adds enough force to double the weight your neck is supporting, and the greater the angle, the greater the strain. 

Many people who text with their chin near the neck are tilting the head forward 60 degrees, which increases the load to about 60 pounds! The good news is we can make smarter choices about how to use devices every day to reduce strain on our bodies.

Starting with good posture will always reduce strain on your neck.  Sit up straight with your shoulders lined up above your hips and your head upright. Hold your phone or device up higher rather than looking further down to see what is on your screen.

If you work on a computer a lot, position your monitor at eye level to avoid looking up or down too much. Stretching your neck is also important to reduce the risk of painful strain. When your neck muscles are strong and flexible, it is less likely to have a spasm. 

There are mobile apps available that can alert you when your phone is being held at a bad angle for your neck, and you can also set reminders on your device to take breaks from looking at the screen and to stretch throughout the day. Remember these tips when using your devices!

To learn about all the services we provide at the practice, visit www.drjbackdocwv.com for more information. To schedule an appointment with Dr. Jay McClanahan of Dr. J Chiropractic & Wellness Center in Nitro, WV, call 304-776-1520.