Text neck is defined as an overuse syndrome, causing excessive strain on the neck from looking down at mobile devices or from sitting at desks on computers. It can lead to headaches, neck, shoulder and arm pain and stiffness. A contributing factor is the head forward position. This leads to excessive strain on the posterior aspect of the muscles and ligaments of the neck.
Prevention is key to managing text neck. This includes postural correction and avoiding prolonged static postures, optimal desk/computer ergonomics, limiting the time on devices and taking frequent breaks, and regular neck movements and stretches.
When looking at your ergonomics, the simple 90-90-90 position is the general rule. This means your elbows shoulder be bent at a 90 degree angle, your hips should be at a 90 degree angle and your knees should be at a 90 degree angle with your feet flat on the floor beneath your chair. This will help you avoid text neck.
Text Next Exercises
Basic postural exercise is the chin tuck as demonstrated below.
- Chin tuck (insert picture)
- Scapular retraction (insert picture)
Gentle neck stretches include:
- Upper trapezius and levator scapulae stretch (insert picture)
As always, an assessment with a physiotherapist is important to determine the best exercises for you. Dry needling and manual therapy can also be used to manage your symptoms.
