Text Neck! Postural strains from your mobile Phone
Avoiding neck pain from texting
Text neck is becoming more common and is thought to be associated with upper back and neck pain. The postural position of flexing your neck downwards to look at your phone or tablet may look like a new problem at present, but we have been doing it for years. looking down to read books or newspapers on the train to work everyday could also have the same effects on the neck and shoulder structures. The growing problem with text neck is that it seems to be the young growing children who are becoming more affected and leading to possible neck pain and postural issues.
- Upper back pain, nagging sharp pain, upper back muscle spasms.
- Shoulder pain and tightness.
- Neurological symptoms in the arms or hands if a nerve is pinched in the neck.
- Hold cell phone at eye level as much as possible. keeping the screens at work at eye level also will help reduce the tension in the neck and shoulders.
- Take frequent breaks from your laptop/phone throughout the day, you could use an alarm to remind you to get up and move/walk around every 30-60 minutes.
- Stretches regular on a daily basis to keep the muscles at a healthy length, reducing the risk of an overstrain.
stretches for the neck and shoulders
Levator scapulae stretch
- In a seated position, place one hand either under your thigh or grasp the edge of the chair.
- With the opposite hand hold over the top of your head and pull slowly away from the shoulder until a stretch is felt on the side of the neck.
- Make sure the stretch is not too strong and no pain is felt.
- Relax your breathing, don’t hold your breath.
- Hold stretch for 30-60 seconds.
Chin tuck exercise
- In a seated position keeping your back straight, tuck your chin in line with your chest and hold for the count of 5 seconds and release for 5 seconds.
- Repeat for a total of 10 times.
- Keeping your back straight, brace your forearms up against the door frame.
- Step forward with one leg moving the chest slightly forward until a stretch is felt across the chest.
- Be careful not to arch the low back.
- Hold for 30-60 seconds, breathing as normal.
- Release slowly.
- With shoulders relaxed, draw the shoulder blades back as if you were to grip a pencil between them.
- Hold for the count of 5 seconds and then relax for 5 seconds.
- Repeat for 10 repetitions without any discomfort.
- Make sure to not shrug the shoulders up whist performing this exercise.
- www.ihs-headache.org (International Headache Society)
- N.I.C.E (National Institute for Clinical Excellence)
- NHS UK
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