ADVERTISING: Advertorial — Six tips to prevent text neck
Are you suffering from neck pain? With smartphones in almost everyone’s hands, neck pain is on the rise. “Text-neck” is a term that refers to the forward head posture causing increased stress in the cervical spine (neck). Due to the overuse of smartphones and tablets, people are looking down at their mobile devices for longer periods of time. Over time, this causes postural changes to the neck, increasing the weight and load on the joints. If this posture is not corrected, it can even cause straightening or reversal of the natural curvature in the neck.
Similar posture changes happen when sitting at a computer for hours a day. As you fatigue, the head tends to shift forward, shoulders roll forward, and the muscles of the neck and upper back are over-stretched while the muscles of the chest are shortened and tightened. This is one of the most prevalent causes of upper back and neck pain. Here are some tips to help you correct the problem.
Limit your electronic usage. Take time away from your phone and computer and give your neck a break.
Take micro-breaks at work. For every hour you are at a desk, take a 1 to 2 minute break.
Do Bruegger’s exercise throughout the day. Create a strong base by sitting at the edge of your chair with feet slightly farther apart than your hips and turn your feet out slightly. Arms should be hanging down by your sides with palms facing forward. Tuck chin in slightly so ears are over your shoulders and inhale. Slowly exhale while rotating your thumbs to point behind you. Repeat this for five to ten deep breaths.
Perform neck stretches and range of motion. Keep the movements separate rather than rolling the neck: chin to chest, look up to the ceiling. Tilt ears to shoulders and turn the head both ways. Also stretch by turning your chin towards your shoulder and flexing forward. Hold the stretch at the point of restriction for a few breaths. You can do these anywhere!
Use a cervical roll. The neck is supposed to have a natural C-shaped curve, but it is often flattened or even reversed. A simple way to help get the curve back is the use of a cervical roll. Take a small hand towel and roll it up lengthwise. Once it is rolled you can put a rubber band or duct tape around it to keep it rolled tight. Lay on your back on a flat surface. Place the roll at the base of your neck so your neck naturally curves around it. Relax and rest on the cervical roll for 15 to 20 minutes per day. There are more specific cervical rolls available that your doctor may recommend.
Get adjusted! Neck pain is the second most common reason people see a chiropractor. Chiropractic adjustments will help restore normal joint function and can reduce or eliminate muscular tension.
• • •
For more information, contact Dr. Wendy Cunningham at haydenhealth@gmail.com.