Text neck syndrome is a condition that causes neck pain due to constant and incorrect use of mobile phone and other portable electronic devices, such as tablets or laptops, for example, usually the syndrome comes from poor posture when using these devices. , which will eventually lead to a breakdown of the joints and nerves in the cervical spine region.
In addition to neck pain, people with this syndrome may also experience a sensation of muscle trapped in the shoulders, chronic pain in the upper back and even a deviation from spine alignment, which can result in a slightly tilted forward posture.As this type of device is increasingly used, text neck syndrome has become increasingly common and affects millions of people.
- To avoid this syndrome.
- It is important to acquire a correct posture when using portable electronic devices.
- As well as perform recurrent stretching exercises.
- To relieve pressure in the cervical region and avoid sequelae such as herniated disks or spinal degradation.
- Guide treatment.
- It is advisable to consult an orthopedic surgeon or physical therapist.
Initially, text neck syndrome causes milder, more temporary symptoms, which occur primarily after spending several minutes using a mobile phone or other device and include neck pain, a feeling of muscles stuck in the shoulders, and a more curved forward posture.
However, when posture is not corrected and this degradation continues to occur continuously, the syndrome can cause inflammation of the ligaments, muscles and nerves in the region, resulting in other more permanent and serious damage, such as:
These symptoms are more severe depending on the time of use of the devices, and in most cases they can only appear after 1 or 2 hours of daily use.
In the correct posture, that is, when the ears are aligned with the center of the shoulders, the weight of the head is well distributed, not causing excessive pressure on the vertebrae, or in the muscles of the neck.This position is known as neutral, position.
However, when the head tilts forward, such as holding the mobile phone, the weight on the vertebrae and muscles increases exponentially, reaching eight times that of the neutral position, which results in about 30 kg in the cervical vertebrae.
For example, when you spend a lot of time looking at the cell phone screen, or when you often hold a position with your head tilted forward, injuries to nerves, muscles and vertebrae can occur, leading to inflammation and development of the syndrome.This concern is even greater in children because they have a head-to-body relationship, which causes the head to exert even more pressure on the neck area than in adults.
The best way to treat textual neck syndrome would be to avoid the use of electronic devices that are causing it, however, as this is not a valid option, it is best to perform stretches and exercises that relieve the pressure in the area.devices to a minimum.
To do this it is ideal to consult an orthopedist or physiotherapist, to adapt the exercises to personal needs, however, some exercises that can be performed at home, 2 to 3 times a day, until the consultation, and that can even help prevent the development of the syndrome are:
To do this exercise, try to reach with the tip of the chin in the middle of the neck, more or less in the area where the “gog” is located, keeping you in this position for 15 seconds.
In addition to chin exercise, there are still neck exercises that can be done, these exercises mainly include 2 types: tilting the neck to one side and to the other, holding in each position for 15 seconds and turning the head to the right and left., also holding for 15 seconds on each side.
This exercise is ideal to strengthen the upper muscles of the back, which eventually stretch and weaken when you have a bad posture, to perform this exercise you should sit with your back straight, then try to join the shoulder blades, holding them for a few seconds and This exercise can be done up to 10 times in a row.
Watch also a video of our physical therapist to have a more correct posture in everyday life:
In addition to these exercises, there are still certain precautions that can be maintained throughout the day that help prevent or treat symptoms of textual neck syndrome, such as trying to keep the devices at eye level, taking medication.regular breaks every 20 to 30 minutes, minutes or avoid using the devices with one hand, for example.