Keeping the neck in this position for a long time can put pressure on the muscles. The pain and stiffness caused by this is called text neck or tech neck. Know the symptoms, causes of text neck syndrome and 5 easy ways to avoid it.
What are the symptoms of text neck syndrome?
Some people may experience these problems if they use mobile or laptop for a long time with their neck bent:
- Staying in one position for a long time can cause pain or strain in the neck.
- There may be a feeling of stiffness or heaviness due to pressure on the muscles of the neck and shoulders.
- Keeping the neck bent forward can cause problems between the shoulders and in the upper back.
- Some people may complain of headache due to tension in the neck muscles.
- Due to persistent stiffness, there may be discomfort in turning the head left or right or looking up.
Follow these 5 methods to avoid text neck
1. Keep the mobile at eye level
Instead of bending your neck repeatedly while looking at the mobile, keep the phone as close to eye level as possible. You can also use a stand to support your hands while using the phone for a long time.
2. Improve posture while working on laptop
While working, sit with your back supported and keep your shoulders in a comfortable position. The laptop screen should be at such a height that the neck does not have to be bent downwards continuously. Laptop stands and separate keyboards can be used if needed.
3. Avoid constantly looking at the screen
Using mobile or laptop for several hours without a break can increase fatigue in the neck and shoulders. So look away from the screen every now and then, get up and walk around a bit and change your position. Taking short breaks can help reduce the constant pressure on the muscles.
4. Give light movement to the neck and shoulders
Instead of sitting in one position all day, gently rotate your shoulders and move your neck as much as is comfortable from time to time. Regular physical activity and gentle stretching as needed can help maintain muscle flexibility. If any movement increases the pain, do not force it.
5. Pay attention to your mobile usage habits
Try to reduce the habit of frequently checking your phone when unnecessary and continuously scrolling for long periods of time. Take breaks from time to time while using the phone and instead of typing long messages, use voice typing as per your need. This can reduce the time spent continuously bending over the screen.
When should one contact the doctor?
If neck pain is recurring, persists for a long time or starts affecting everyday activities, do not ignore it.