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Are you suffering from Text Neck?

Updated: Jan 15


In today's terms, Text Neck refers to the pain and ache in the neck caused by repeated stress injury. It is, in effect, a result of watching excessive TV or texting and gaming on hand-held devices for prolonged periods. The other terms for Text Neck are Anterior Head Syndrome and Turtleneck Posture. All three of these are similar.


Technology is a boon, provided we follow the correct methods of using these tech devices of our age. Sitting hunched over your device for long durations can lead to arthritis, osteo-related diseases, discomforting arms and shoulders, headaches, strained neck, and many such pains and aches.


Here are some helpful tips to minimize the risk of text neck:

  • Regular breaks - Give yourself regular breaks and look up and away from your device.

  • Posture – Make sure your back and neck get much relief from any strain or slouch. Good posture is the key here.

  • Stretch – Take time off. Stand up and roll your shoulders from back to front and then front to back. Stretch your waist and limbs in all directions to lessen the physical tension.

  • Relieve – Look up, then down a few times. Relax and stay away from the strain of being in the same position for a long time.

Stretching exercise for the neck

Visit the chiropractor regularly. Go for regular checkups. Make sure the spine is in perfect alignment. That is the key to avoiding any strain, ache, and pain.


Common Symptoms Associated with Text Neck


The following are symptoms of Text Neck:


  • Neck, upper back, and shoulder pains. Many areas may feel pain. It may be an intense stabbing pain or general ache across a wider area. Usually, it is anywhere or all across the area from the shoulders to the bottom of the neck.

  • Rounded shoulders and forward head posture. If forward head posture is maintained for extended periods, the chest, upper back, and neck muscles can become imbalanced and deconditioned. Such decondition may cause a hindrance to maintain good posture in the future.

  • Lessened movement. The chest, upper back, shoulders, and neck may all feel tight and rigid, resulting in lessened movement and mobility and reduced flexibility.

  • Headaches and head pains. A spasm in the neck can be quite painful and may even lead to severe headaches. Staring at screens for prolonged periods may also lead to eye strains and headaches, even if you have good posture.

  • Pain increases when the neck is flexed. Looking down or when the neck is flexed forward may alleviate the pain or ache and aggravate the pain.


The pain and ache may vary from case to case. It is dependent on the muscles that are strained. Those who use just one side may face pains and aches on one side, whereas those who use both hands to operate the device may feel the pain distribute across both sides of their upper torso, neck, head, arms, and so on.


It is good advise that proper device usage be maintained and the body be saved from any strain and discomfort. Good habits mean a good and healthy body. If you feel you have any of the stated symptoms, please visit the doctor or chiropractor immediately.

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