How to combat the “text neck” epidemic

BY DR. VIKAS PURI

What are the chances you’re reading this article from your handheld device, engaging in the serious but harmful position text neck? (Definition: head forward, shoulders rounded, and back slumped.) This position, also known as “text neck,” is a real epidemic.

People spend approximately five hours every day looking at their phones and that can lead to some serious text-neck aches and pains.  Researchers at Harvard Medical Health predict that 7 out of 10 people will experience neck aches at some point in their lives.

Here’s what text neck does to your body: It compresses and tightens the muscle, tendon, and ligament structures in front of the neck while lengthening the muscles, tendon, and ligament structures behind the neck. The human head weighs 10 pounds. For every inch your head is tilted forward, the apparent weight your neck has to carry doubles!

But ditching our devices isn’t really an option. Instead, what we can do is make sure we get educated on proper ergonomics and neck exercises along with receiving regular chiropractic adjustments by our local chiropractor.

Here are a few helpful exercises that chiropractors suggest for “text neck”.

Exaggerated nod

The exaggerated nod counterbalances the downward/forward head position by pulling your shoulders down and back and increasing neck mobility.  To do this, start by sitting at your desk or standing comfortably with your shoulders relaxed. With your mouth closed, teeth touching but not clenching, look up to the ceiling.

Pause here and let your jaw relax and open your mouth. Now see if you can bring your head further back an inch or two (typically you can).

Keep your head still here and bring your lower jaw to your upper jaw, closing your mouth. You should feel a stretch in the front of your neck.

Bow pose

This Yoga maneuver bow pose helps to counteract slouched shoulders by opening them from the front and strengthening them from the back. This is performed by lying flat on your stomach with your chin on the floor and your hands resting on either side of you.

Bend your knees and bring your heels as close to your buttocks as you can. Reach backwards with both hands and grab onto your outer ankles. As you inhale, lift your heels up toward the ceiling so that your chest, thighs, and upper torso lift off the mat.

To intensify the stretch, try to lift your heels higher while keeping your tailbone pressed into the mat. Look forward and draw your shoulders away from your ears.

Hold this position for 10 breaths. Release on an exhale by slowly lowering your thighs, and then the rest of your body to the ground.

Chin tuck

Chin tuck is a simple exercise you can do at your desk, at a stoplight, or even in a meeting at work. This simple stretch will help increase spinal awareness, while strengthening the neck muscles to help pull your head back into alignment.  Sit up tall in a chair and keep your chin parallel to the floor. Without tilting your head in any direction, gently draw your head and chin back, like you’re making a double chin. Be careful not to jam your head back. You should feel a stretch along the back of the neck.

Now imagine there’s a string pulling your head upward like a puppet, and actively elongate your neck. Actively push the base of your skull away from the base of your neck. Keep your jaw relaxed and hold this position for 3 deep breaths.

Release your chin forward. Repeat.

Some simple ergonomic advice is to hold the screen at eye level as much as possible, trying to keep your ears in line with your shoulders.  It is also advisable to take frequent breaks from the screen.

The effects of text neck can be far reaching. Our vertebrae can become misaligned, tightening muscles and pinching nerves. This can cause light headedness, blurred vision, headaches, neck and back pain and general reduction in organ function due to reduced nerve flow. Chiropractors are the most specialized in locating these areas of misalignment and safely restoring proper alignment and function by way of chiropractic adjustments.