4 Tips to Prevent and Relieve Text Neck Syndrome

If looking down at your phone too often causes neck stiffness and pain, then you might have text neck syndrome. In fact, if left untreated, text neck can cause arthritis, a ruptured disc, pinched nerves, inflammation in your shoulder, or even long-term damage. Our chiropractor at Park Cities Neuropathy & Wellness in Dallas​, TX, can provide you with relief from text neck and other problems. Consider some tips to ease and prevent text neck. 

Text Neck Signs and Symptoms

Although looking at your phone may not seem to be an issue, doing so can lead to serious problems. Preventing these from happening can be vital to maintaining your overall health and well-being. Other than neck stiffness and pain, some symptoms of text neck syndrome include: 

• Back pain
• Neck spasms
• Headaches
• Sharp, sudden neck pain
• Tingling or numbness in the neck

Do Exercises and Stretches

You can gain relief from text neck by exercising and stretching your upper back and neck. This improves flexibility and strength. A few stretches you can do include side-to-side stretches, shoulder circles, and neck retraction. For instant pain relief, try stretching or massaging the affected area. If any exercise increases your pain, then you should quit this exercise and seek help from a trusted chiropractor or other professional. 

Maintain Proper Posture

As you look at your laptop or phone, keeping a good posture can be healing for your neck. You can improve your posture by sitting in an upward position and keeping your spine neutral. Sitting in an overly rigid posture can strain your spine and make matters worse. Besides this, look at your phone at eye level to ease text neck. 

Take Technology Breaks

Your neck muscles can work extra hard to hold the weight of your head up when you look down at your phone. Therefore, taking regular breaks from technology can be important for finding relief. Try taking breaks from your phone or tablet every 15 minutes. You can avoid technology more by limiting how much time you spend on your devices. For one, keeping technology out of the bedroom can help you sleep easier and prevent excessive use. 

Gain Awareness 

Taking notice of how a certain position makes you feel can go a long way in preventing text neck from happening in the first place. For instance, if looking down at your phone for a while makes you feel uncomfortable, try sitting in a more upright position. Understanding what causes text neck by educating yourself can also be extremely helpful in preventing it.

Contact Our Skilled Chiropractor

Unsure of your next step? Our chiropractor at Park Cities Neuropathy & Wellness in Dallas​, TX, can help! Call (214) 739-2225 for an appointment.