As an osteopath, I see many patients with postural problems and pain caused by looking down for long periods on their phones, known as “Texting Neck.” This is a condition where the neck is bent forward for prolonged periods, causing strain on the neck and upper back muscles. In this article, we will discuss the causes, symptoms, and treatment options for Texting Neck.
Causes
Texting Neck is caused by the repetitive nature of looking down at electronic devices such as smartphones, tablets, and laptops. The increased angle that our heads tilt when looking down at mobile devices has been shown to increase the weight on necks to about 27kg or 60 pounds. Over time, this can lead to postural problems and pain.
Symptoms
Texting Neck can cause a variety of symptoms, including neck pain, upper back pain, headaches, and shoulder pain. These symptoms can be exacerbated by prolonged periods of sitting or standing in a hunched position. In severe cases, the condition can also cause numbness or tingling in the arms and hands.
Treatment
The treatment for Texting Neck involves a combination of osteopathic treatment, exercises, and lifestyle changes. Osteopathic treatments such as soft tissue massage, dry needling and joint mobilisation can address pain and discomfort.
Prescribed strength exercises such as banded pulling rows and mobility work such as neck stretches and thoracic rotation can also help to improve posture and reduce muscle imbalances. Lifestyle changes such as taking regular breaks, adjusting the height of your device, and using a stand or holder can also help to reduce the strain on your neck and upper back.
Prevention
Preventing Texting Neck involves maintaining good posture and taking regular breaks. When using electronic devices, it is important to keep your head in a neutral position, aligning your ears with your shoulders. Taking regular breaks and stretching can also help to reduce muscle tension and prevent postural problems.
In conclusion, Texting Neck is a common postural problem that can cause a variety of symptoms, including neck pain, upper back pain, and headaches. The condition is caused by looking down at electronic devices for prolonged periods and can be treated with a combination of osteopathic treatment, exercises, and lifestyle changes.
By maintaining good posture, taking regular breaks, and seeking treatment when necessary, you can prevent and treat Texting Neck and maintain good health and well-being.
