Do you spend most of your day working on a computer? Do you play videogames? Do you use your cell phone as a platform for social media and research? If so, you have probably found yourself with upper back and neck pain. Why? Sitting at the computer or holding your phone/tablet/game controller in front of you causes you to look down, your shoulders roll forward, and your head falls downward and outward. Technology is wonderful, but we are using it for much longer durations than ever before resulting in a new phenomenon. In today’s world, this is known as “text/tech neck”.
What actually is Text Neck?
The average weight of a human head is 10-12 pounds. When perfect posture is displayed, the weight of the head pressing on the neck remains at 10-12 pounds. When he head falls forward just 15 degrees, the compression weight of the head on the neck more than doubles! It is estimated that moving the head downward at 15 degrees, it is about 25-27 pounds of pressure being placed on the neck! WHAT? For every 15 more degrees we add by looking further downward, we add approximately 10 more pounds of pressure being placed on the neck.
After a long day of work, playing video games for a duration of time, or texting for quite a while we can quickly go from 10 pounds of pressure on the neck to near 60! 60 pounds! No wonder pain starts to occur.
Common Symptoms of Text Neck:
- Stiff or sore neck
- Pain between the shoulder blades
- Pain along the top of the shoulders
- Pain, numbness, or tingling into the arms and hands
Let’s Treat Text Neck
In order to best break the cycle of text neck, there are some easy recommendations you can start using today!
- Avoid sitting at the computer or holding the electronic device in front of your long periods of time.
- Set an alarm to get up and move around every 30 minutes!
- Ensure the device is at eye level
- Sit with the shoulders pulled down and back, like your trying to pinch a pencil between the shoulder blades
- Tuck the chin back and down, yes… like you are trying to give yourself a double chin
- Avoid holding the device in one hand for long time
- Chiropractic adjustments
- Soft tissue mobilization
- Posture training
- Muscle strengthening
- KT tape
Technology keeps advancing and with that, chiropractic care is becoming more important! As you find yourself using more technology at work, at home, and for recreation, the importance of maintaining spinal alignment and proper posture becomes critical. Contact Miller Sports & Family Chiropractic today to schedule an appointment to ensure you can keep up with the technology world we live in, but doing so pain-free!