According to the Washington Post, Text Neck postural dysfunction is becoming an epidemic, and it can “wreck your spine.” So, how do we combat it?
- Raise the phone.
“The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds.”
- Take Breaks
The temptation to pick up our phones and “check” everything can be constant. Make an effort to get away from your phone regularly, especially when having the phone nearby just isn’t necessary. Avoid long periods of time using your phone.
- Exercise Regularly
Another great way to prevent and reduce Text Neck complications is with exercise. Stretching and muscle strengthening can make your whole spine feel much better. Try to get in a regular routine of going to a fitness class, yoga, walking, stretching, etc. Find something you enjoy as exercise, and you are more likely to keep it up. If you need extra help, your physical therapist can walk you through specific exercises to help prevent and treat Text Neck. Bonus: Your overall health should improve!
- Do What Your Mom Always Told You to Do: Stand Up Straight!
We all heard it when we were younger, “stand up straight” and “stop slouching.” Even as adults, we forget how important it is to stand up straight and watch our posture. If you have maintained poor posture for a long time, you may need a physical therapist to help stretch out the areas that have become tight over time and build strength in the weak spots of your spine. What took years to form bad posture cannot disappear overnight. But, with patience and consistency, you can train your body back into a correct posture. Your back, neck and shoulders will thank you!
If you are already dealing with pain, remember that pain is a warning sign that something is wrong. Come see us for a free consult.
To request an appointment, click here for Elite Relief, or call directly to one of our three locations during regular business hours:
Cool Springs: 615-224-9810
Spring Hill: 931-489-2022