can I fix my text neck ?

Introduction

Neck pain is a common health issue that affects people worldwide. Here are some essential facts about neck pain:

1. Neck pain is a widespread health problem, both in terms of overall well-being and personal health. At least 70% of the global population will suffer from neck pain at some point in life.
2. Neck pain is a complex issue that comes in a wide variety and intensities such as bone pain, nerve pinches, muscle aches, and spasms.
3. Neck pain is the 4th leading cause of disability-adjusted life years.
4. Neck pain is likely to recur within a year.
5. Office workers are most at risk of developing neck pain issues.
6. Obese people have an increased chance of having neck pain.
7. Only 21% of young adults are aware of “text neck” measures 

 

Text neck is a common condition caused by prolonged use of mobile devices, which can lead to neck pain and stiffness. Here are some tips to help alleviate the symptoms:

1. Lift your screen closer to eye level: This will help avoid bending your neck too far forward.                                                                                                          
2. Support your arms with your desk or knees: This will help reduce the tension in your neck and shoulder muscles.                     
3. Stay upright and use a good posture when using your phone, instead of slumping forward and poking your chin.                          
4. Take regular breaks every hour and do some neck stretches to relieve the pressure on your neck and soft tissues.

Here are some resources that can help you fix your text neck:

1. Video tutorial: This video provides a tutorial on how to fix text neck, which includes the three main causes of text neck and four simple ways to avoid it¹.                                                                    
2. Exercise routine: This video explains the causes and consequences of text neck, and demonstrates two exercises that can help to expand the upper back and the sternum, and improve the center of mass.                                                                            
3. Prevention tips: This article provides four tips to prevent neck pain from using mobile devices, including raising your phone to eye-level when texting or reading, taking frequent breaks, and spending some time away from the phone.

Causes of Neck Pain

Neck pain can be caused by a variety of factors, including poor posture, muscle strains, and osteoarthritis. In some cases, neck pain can also be a symptom of a more serious underlying condition, such as meningitis or cancer .

Self-care steps that may be helpful in some less serious cases include holding a hot water bottle or heat pack around the neck, resting, using a low firm pillow at night instead of too many pillows, checking your posture, practicing neck exercises, and avoiding driving or other activities that may force you to strain your neck .

If you notice severe pain that interferes with important daily activities, pain accompanied by stiffness, numbness, and tingling in the arms and legs, or a traumatic injury, it is recommended that you see a physical therapist immediately.

If you are experiencing neck pain that persists for several days without relief, spreads down your arms or legs, or comes with headache, numbness, weakness, or tingling, it is recommended that you contact a healthcare provider .

Physical therapist specialize in musculo skeletal and their disorders, while primary care physicians specialize in the acute and chronic illnesses and provide preventive care and health .

Physical therapy Treatment of Neck Pain

Physical therapy is a common treatment for chronic neck pain. The goals of physical therapy for neck pain are to reduce pain and stiffness, improve head and neck range of motion, develop dynamic strengthening of the neck and its supporting musculature, and develop strategies to prevent pain from recurring. 

Physical therapy programs for neck pain typically involve applying treatments to reduce pain and/or stiffness enough to begin an exercise program of strengthening and stretching the neck. The specific methods and exercises used in physical therapy, as well as the duration of the treatment plan, can vary from person to person.

Passive physical therapy for neck pain involves treatments such as cold or heat application, deep tissue massage, electrical stimulation, and ultrasound that may be used prior to exercise. Active physical therapy for neck pain focuses on improving the neck’s strength and flexibility through active exercises designed to work the neck and surrounding muscles, gradually increasing the workload over time.

If you are experiencing neck pain, it is important to consult with a  professional physical therapist to determine the underlying cause of your pain and to develop an appropriate treatment plan. A physical therapist can teach correct posture, alignment, and neck-strengthening exercises to help ease pain .

Prevention of Neck Pain

It is important to take care of your neck and avoid prolonged craning of the neck downward. Prolonged bending of the neck causes neck pain. Bring the phone (or gadget) to eye level when operating to avoid prolonged craning of the neck downward. Avoid holding the phone using your neck and shoulder when placing calls. Use headphones, ear buds, or the speakerphone function instead. Take breaks and stretch your neck muscles regularly.

If you are experiencing neck pain, it is advisable to consult a professional physical therapist for proper diagnosis and treatment.

To prevent neck pain, you can follow these tips:

1. Maintain good posture: Keep your shoulders in a straight line over your hips and your ears directly over your shoulders while standing or sitting.                                                                                              
2. Take frequent breaks: If you work long hours at a computer or travel long distances, take breaks to move around and stretch.      
3. Adjust your desk, chair, and computer screen: Ensure that your computer screen is at eye level and your chair is at the right height.                                                                                              
4. Use a headset: If you spend a lot of time on the phone, use a headset instead of cradling the phone between your neck and shoulder.                                                                                                                      
5. Exercise regularly: Regular exercise can help strengthen your neck muscles and prevent pain.                                                       
6. Use a firm mattress: A firm mattress can help maintain good posture while sleeping. Here are some of the best mattresses for neck pain relief

• Loom and Leaf
• Saatva Classic
• Mattress Insider 8 " Luxury Gel Foam Mattress
• Layla Memory Foam 
• The Purple Mattress

If you are experiencing neck pain, you can try the following remedies:

1. Pain medications and muscle relaxers: Medicines, including non steroidal anti-inflammatory drugs (NSAIDs) to ease neck pain and inflammation, and muscle relaxants to help your neck muscles heal, are common first-line treatments for neck pain.                                                                                                                                                     Related article- best muscle rub to relieve pain                            
2. Heat or cold therapy: Applying heat or cold to the affected area can help relieve pain and inflammation.                                               
3. Physical therapy: Physical therapy can help improve your range of motion and strengthen your neck muscles.

Conclusion: 

I hope you like the above article informative and useful, please let me know in the comment section.