Text neck is the new, real, and serious condition that is becoming more and more common these days. While it may seem like a made up ailment to deter kids from their gadgets, sadly you have to realize that ignoring the signs of this condition could lead to disc herniation, pinched nerves, and an alarming straight spine that doesn’t have the important and natural curve.
Causes Of Text Neck
All these habits place an enormous amount of stress on the spine which can change the neck so much.
· Bending the head forward too much
· Looking down on phones
· Lying Down With Head Propped Up On Side Of Couch
What It Does To The Body
Headaches
If the neck is always bent forward or in any unnatural position the muscles at the back of your neck will start to tighten and hurt. When this happens, you clench your jaw without noticing which then leads to headaches.
Straighten Or Reverse Your Neck’s Natural Curve
This one may not happen overnight, but when it does it can be difficult to correct damage of poor posture.
Shifts The Body’s Center Of Gravity
The head’s forward posture affects not just the neck but as well as the entire body. The upper body drifts forward which then causes the upper back muscles to tighten and hips to tilt forward. By then, your entire body’s balance is off so you start suffering from the following:
· Neck and upper back soreness
· Pain in the middle or lower back
· Numbness or tingling in the hands and arms
Text neck should be taken seriously because it could lead to a whole lot of other worst health condition. So before it’s too late, visit your chiropractor. By doing so, you’ll get an accurate diagnosis of your condition, and a much more fitting treatment plan. Along with improving your posture and working on limiting the time you spend on your gadget, you’ll feel immediate pain relief by having chiropractic adjustments. Just know that it took hours, months or even years of keeping your head in suck position to develop text neck, so don’t expect the problem to be fixed within minutes of a chiropractic session. But by starting to take action now, you’ll be able to look forward to a pain-free living and a restored neck condition.
Ways To Prevent It From Happening
Work On Improving Your Spines Condition
If your spine is strong and healthy, it’s less likely to develop such condition. In order to do this, you have to get enough exercise that targets your abdominal and lower back muscles. Strong core muscles support your upper body including your neck.
Seek Regular Chiropractic Care
This helps maintain proper alignment of your spine in order to prevent text neck from developing. Aside from that, regular visit to your chiropractor is great for early detection so that it doesn’t get worse. Expect posture improvement and nutritional advice, aside from spinal manipulations.
Hold Your Gadget At Eye Level
This then keeps you from having to bend your head forward.
Take Frequent Break From Using Your Gadget Or Computer
If you have to be on your phone or computer all day due to work or for whatever reason, you should at least take breaks throughout the day. This at least gives your neck a break from the pressure of being bent forward all day long.
Make Sure Your Work Station Is Ergonomic Friendly
Another great way to combat and prevent text neck is to arrange an ergonomic-friendly workstation. Since you spend the majority of your time in there, you should at least make it comfortable for your body.
Chiropractor-Approved Exercises To Correct Text Neck
Exaggerated Nod
This move counter balances the downward/forward head position by pulling your shoulders down and back and increases neck mobility.
· You can do this either while sitting or standing. Close your mouth with your teeth touching but not clenching and then look up to the ceiling.
· Keep that position and let your jaw relax then open your mouth. After that, try to bring your head further back an inch or two.
· Hold that position as you bring your lower jaw to your upper jaw to close your mouth. This should make you feel a stretch in the front of your neck.
Downward Facing Dog
This yoga pose helps open up your anterior chest wall and shoulders that are usually rounded and tight due to excessive tech usage.
· Start by being on your hands and knees. Tuck your toes and lift your hips high, reaching your hip bones toward the ceiling.
· Reach your heels back toward the mat, but don’t let them plank on the ground.
· Now make your neck parallel to the rest of your spine by dropping your head. While holding this position, your wrist creases should stay parallel to the front edge of the mat too.
· If the pressure is too much for your wrists, press into the knuckles of your forefingers and thumbs.
· Do at least three deep breaths and then release.
Cat-Cow
This move helps lengthen and strengthen the muscles along the spine.
· To do this, you need to be on all fours. Your hands need to be shoulder width apart and your knees have to be hip-distance apart.
· Once you got the positioning, you now do the exercise.
· Inhale and look up as you slightly arch your spine.
· Then exhale, engage your abdominal muscles and draw your belly button towards your spine as you look at your navel. Do this for 5 to 10 times every day.
Padahastasana
Padahastasana stretches the neck and hamstrings, which means that it’s fighting text neck and hips that are tight from sitting all day at the same time.
· Do this barefoot and stand with your feet hip-distance apart. Now bend forward until your arms can touch the floor. Or just as far as you can without feeling pain.
· Slightly bend your knees and lift the balls of your feet off the ground to slip your hands to tuck them underneath your feet.
· Allow your toes to come right into your wrist creases. Press into your palm with the balls of your feet and relax your head. Breathe here for at least three deep breaths.
Bow Pose
With this pose, you’re opening up your shoulders from the front and strengthening them from the back which help correct constantly slouched shoulders.
· Lie 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 up 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
This simple exercise can be done basically anywhere since all you’re moving is your chin. This is great for increasing spinal awareness, while strengthening the neck muscles to help pull your head back into alignment.
· Use correct sitting posture.
· Looking forward, move your head backward so your chin is tucked down. Nothing beneath your head should move.
· Hold the position for 5 seconds.
· Repeat this stretch up to 10 times.