Text neck: Do’s and don’ts for neck pain, self care and effective ways to reduce it.

What is Text neck?                 

Text Neck is an overuse syndrome or a repetitive stress injury to the neck caused by holding your head in a very forward and downward position for extended periods of your time. When holding your head during this position, excessive amounts of tension are created within the deep muscles of your neck and across the shoulders causing both acute and chronic neck pain.

The increased incidence of the pain is because of the increasing popularity and hour’s people spend on devices like smart phones, e-readers, iPads and tablets leading to Poor posture.

The image below shows Poor posture and spine damage


There is extra stress on the muscles, disc and ligaments of our neck with this forward head posture. Roughly a head weighs about 10-12 pounds. But the pressure on our neck increases as we look down. The longer down we look, the more we stress the muscles discs and ligaments in our cervical spine. The forces felt by our neck make it feel like our head is 40-60 pounds. It can also develop an upper thoracic postural deformity.

Text Neck Symptoms



Text Neck Treatment

The main aims of treatment are to ease the tension within the neck muscles, decrease the pain within

 your neck and deal with the postures that aggravate your symptoms. This will usually engage 

postural awareness and strengthening exercises to correct for the future and prevent a recurrence

 

Exercises/stretches that could help you:

 

·         Baby Cobra Pose: This yoga pose stretches your back and neck, removing pressure from your spine.



·         Chin Tucks: This workout stretches and strengthens your neck muscles.




·        Trapezius stretch: This will stretch the neck and upper back which can get very tight on persons with this forward neck posture.



·         Doorway stretch: This stretch will help out to open up your chest and shoulders which could be extremely tight.



     Correct sleeping position 

     



      Dos and don’ts for neck pain


Dos:

Check your spinal alignment while sitting, sleeping or working

Maintain correct posture

Get a pillow that’s the proper height

Set your Mobile, laptop or computer at eye level

Take a break the middle of work and stretch your neck upwards, downwards and sideways to reduce pressure and strain on the structures in the neck


Don'ts:

Don’t hang your head too low down for more than 10 minutes regardless of what you are doing.

Don’t speak on the phone, leaning your head to one side.

Don’t Carry your bag over one shoulder

Don’t place your hands under the head while sleeping


Comments

  1. UnknownJuly 15, 2020 at 12:22 AM

    It is very useful as we all are working from home now... Thank you for this...

    ReplyDelete
  2. Er. SagarJuly 15, 2020 at 6:46 AM

    Great piece of information . It is very useful as this is the common problem everyone is facing around. Keep up the good work 👍

    ReplyDelete
  3. Reshma BaneOctober 27, 2020 at 7:09 AM

    Very Helpful Information👍👍

    ReplyDelete

Post a Comment

Popular posts from this blog

Tips on preventing onset of musculoskeletal disorder at Workspace/ Work from home.

Image
  HOW DO YOU PREVENT THE ONSET OF MSDS? With age the risk of musculoskeletal disorders increases, people of any age can also experience them due to bad posture and long hour sitting in one position. Musculoskeletal disorders can be prevented in the work place environment is with ERGONOMICS. Ergonomics is the process of designing or arranging furniture, products and systems so that they fit the people that utilize them to reduce the risk of injury or harm as a result.   How to do apply the correct ergonomics? Every person is different, so the best way to teach and apply correct ergonomics is with an individual workstation assessment. There is no ‘one-size-fits-all’ ergonomics answer, so it’s about investigating each one to determine his or her requirements. This can be done by a specialist, or a selected staff member who takes the proper training. So, follow this simple checklist to enhance your workspace; 1. Check your posture 2. Adjust your chair 3. Re-arrange yo...
Read more

Few easy exercises for Sciatica Pain

Image
  Sciatica is the medical term used for the pain which is traveling down the line of the sciatic nerve that originates in your buttocks and runs down the back of the leg, causes can include spinal stenosis, any injury or a ruptured disk . Treatment protocol for this condition depends upon the cause of pain. Usually, nerves get compressed and irritated resulting to such pathologies as disc herniations, inflammation, muscle tension, or degeneration Risk factors for sciatic nerve pain: Age  – people in their late 30s and 40s have a high risk of developing sciatica. Profession  – jobs that require lifting heavy loads for long periods or desk workers sitting for long period of time. Sedentary lifestyle  – people who are physically inactive are more likely to develop sciatica as compared with active people.   Here are few Exercises which is easy to understand and can be performed at home: Most common exercise for nerve irritation called...
Read more

Tips to control high blood pressure

Image
High blood pressure also referred as hypertension is when heart works harder than normal to circulate blood through the blood vessels, it can cause serious health problems like stroke, heart attack and kidney failure. Along with the medications, lifestyle changes plays a vital role in treating your high BP.     1. Manage stress Often stress is common cause of hypertension, it causes the heart to beat faster and constrict the blood vessel. Managing stress to reduce the pressure is very important. Work less and taking frequent breaks could help you relax. Whenever you feel stressed take a small break listen to soothing music and work less, this could help you get out of the stressful situation and boost your mood. 2. Pranayama Pranayama can also be very beneficial as conscious breathing lowers blood pressure. This can help in reducing stress related hypertension. It  has the ability to revitalize, restore and reenergize the entire body. Sheetali Pranayama g...
Read more