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|3 Ways to Avoid Text Neck|
You are most at risk of developing text neck if you constantly keep your head down when you use your phone, laptop, tablet or other device. Minimize pain and damage to your back or neck with these tips.
Raise Your Head
Keep your phone at eye level as much as possible. Maintaining a good head position will help you avoid the painful symptoms of text neck. It's just as important to avoid looking down at laptops and tablets. Using these devices on stands and lap desks will help raise them to an acceptable level.
Take a Break
At least every 15 minutes, raise your head and take a break from your screen. Get up and take a short stroll before you return to your phone or screen.
Stretch It Out
Do a few stretches during your break. Arch your back and gently tilt your head side to side and up and down. Your chiropractor can teach you a few exercises that will help strengthen your neck and back muscles. Strengthening those muscles improves your posture and reduces your risk of muscle strain.
Do you have frequent neck, shoulder or back pain? You may have a recently identified condition called "text neck." The repetitive strain injury occurs when you spend considerable time looking down at your phone. Since 72 percent of Americans own smartphones, according to Pew Research Center, it's likely to affect many of us at some point if we do not change the way we use our phones.
What Causes Text Neck?
Your neck is designed to support the weight of your head in an upright position. Dropping your head increases the amount of pressure placed on the vertebrae in your neck and also strains muscles in your neck, shoulders, and back.
When you hold your head at a 60 degree angle, like when you look down at your phone, it's as if you suddenly added another 50 pounds of weight to your head. Because your neck was not designed to support so much weight, permanent damage eventually can occur. If you spend a lot of time texting, playing games or surfing the Internet on your phone, the curvature of your neck may even be permanently affected. Although changes in the neck are often inevitable due to aging, chiropractors are starting to see young patients with serious wear and tear due to texting.
What Are the Symptoms of Text Neck?
Symptoms of text neck include:
What Are the Long-Term Effects of Text Neck?
A variety of painful conditions can occur when you continually put too much stress on your neck, such as:
Poor head position may also lead to other health problems. It's harder for your lungs to expand completely when you sit in a hunched position. When you take in less air, your heart has to work harder to ensure that enough oxygen reaches every part of your body via your bloodstream.
Who Is at Risk?
Anyone who spends time texting or using a smartphone can suffer from text neck. Your risk of developing painful back and neck symptoms may be higher if you work in a job that requires you to lower your head and you spend much of your free time using your phone to text, surf or play games.
If you have developed any of the symptoms of text neck, give us a call. Through spinal adjustments and other chiropractic techniques, we can address spinal alignment issues, improve muscle balance and relieve your symptoms.
Surgical Technology International: Assessment of Stresses in the Cervical Spine Caused by Position and Posture of the Head
Los Angeles Times: Teen's Compulsive Texting Can Cause Neck Injury, Experts Warn, 4/24/16
Spine-health: A Modern Spine Ailment: Text Neck, 11/6/15
Spine-health: How to Avoid Text Neck Overuse Syndrome
NBC News: Could Text Neck Be the New Arthritis?, 1/12/16
Cleveland Clinic: Text Neck: Is Smartphone Use Causing Your Neck Pain, 3/24/15
Pew Research Center: Smartphone Ownership and Internet Usage Continues to Climb in Emerging Economies
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I was referred to Heartwood Holistic by some friends. Their exact words were, "Dr. Drew is amazing! And Debbie at the front desk is wonderful!" They were right! At most doctor's offices you go in for the initial visit and fill out pages of paper work only to be asked those questions again once you get seen by the physician. Not so here. Dr. Drew zeroed in on what was ailing me and presented a plan of action by the end of my first visit. I've been a regular and don't plan on changing up anytime soon. I look forward to my visits there 1.) for the relief 2.) the staff. Everyone is so friendly and they actually care about your wellness. Alexis is a special treat! She is very committed to her craft and just a wonderful person. Ask her for the Moxa and just relax on her amethyst heating pad. Dreamy!! You can't go wrong here. Looking forward to my Rolfing session with Aaron. Thank you, HHH family!
Ashley D, August 2017
I am so thrilled to have come across this little gem of a place! I had the pleasure of meeting this beautiful couple this past week and was able to get in to the clinic for a chiropractic adjustment. I currently live about an hour away from the wellness center, but I'll be making the drive just to see them for my health needs. Dr. Drew was so attentive and thorough. He really listened to me and we discussed what I was accustomed to as far as treatment goes. He takes careful time with each client and truly cares about your health. After 15 years of visiting many different chiropractic doctors, I can quickly get a read on the type of care I'll receive. I immediately felt at ease and confident with him. I was able to chat with his lovely wife, Alexis, as well and am anxious to set up an appointment with her. This is no ordinary wellness center. They offer so many options for treating a vast amount of health challenges. They see and treat the body as a whole, which is the only way to find true health.
Kari P, February 2017