How can I prevent text neck?

Preventing text neck involves adopting better habits and practices to reduce the strain on your neck and upper back caused by prolonged smartphone and device usage.

Here are some tips to help prevent text neck:

1. Maintain Proper Posture:
   • Hold your smartphone or device at eye level to reduce the need to bend your neck forward.
2. Take Frequent Breaks:
   • Limit the amount of time you spend looking at your device continuously. Take breaks to rest your neck and back.
3. Use Ergonomic Accessories:
   • Consider using a tablet stand or smartphone holder to keep your device at eye level.
4. Stretch and Exercise:
   • Perform neck and shoulder stretches to relieve tension. Strengthening exercises can also help improve posture.
5. Be Mindful of Your Screen Angle:
   • Tilt your device screen up slightly to reduce the angle at which you need to bend your neck.
6. Text with Two Hands:
   • Typing with both hands can reduce the tendency to tilt your head to one side.
7. Adjust Text Size and Font:
   • Make text larger and adjust font settings to reduce the need to hunch forward to read.
8. Use Voice Commands:
   • Whenever possible, use voice-to-text features or voice assistants to reduce typing and scrolling.
9. Regular Exercise:
   • Engage in regular physical activity to improve overall posture and muscle strength.
10. Ergonomic Workstation:
    • If you use a computer, ensure your workstation is ergonomically set up to support good posture.
11. Limit Device Usage Before Bed:
    • Avoid using devices extensively before bedtime to reduce the strain on your neck and promote better sleep.
12. Regular Check-Ups:
    • If you experience persistent neck pain or discomfort, consult a healthcare professional for advice and treatment options.

By incorporating these practices into your daily routine, you can reduce the risk of developing text neck and maintain better posture while using electronic devices.

Treatment options for text neck

Simple solutions for text neck is to minimize your use of a smartphone and correct posture while on the device.  If you are having symptoms as described above, then you may need additional treatment to help with pain and impairments that have progressed due to smartphone use.

At PhysioFit of NC, we have the expert team in cervical spine conditions to help you to the fullest.

We provide a comprehensive treatment approach through our Neck Alignment Program. This includes manual therapy and exercises to improve neck posture, improve sagittal alignment and promote proper stability. The primary goal of treatment is to address the underlying cervical spine issues that are giving you symptoms.

Don’t hesitate to contact us today so we can help you!