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Sengkang: 6284 4878 | 9817 2361
Toa Payoh: 6226 0829 | 9827 3139
Potong Pasir: 6241 2124 | 9837 2385

Text Neck: Symptoms and Prevention

How text neck syndrome affects posture

What is 'Text Neck'?

Text neck syndrome refers to a repetitive stress injury to the neck caused by having your head hung forward and down looking for extended periods. This is often caused by excessive use of handheld devices such as smartphones, tablets and even e-readers. As mobile technology becomes more widespread, people are spending more time with such devices. Text neck syndrome is becoming an increasingly prominent issue. It can even cause spinal problems over time, such as pinched nerve or spinal degeneration.

This can potentially affect everyone and it is a growing health concern.

Symptoms of "Text Neck"

When you are constantly in the unnatural position of looking downwards for an extended period of time, it can lead to one or more of the following:

  1. Sharp or nagging pain in the neck, across upper back and/or shoulder
  2. Reduced mobility
  3. Forward head posture and rounded shoulders
  4. Frequent headaches
  5. Tingling and numbness in the neck or upper limbs

Prevention Tips

With proper positioning, education and awareness, you should be able to minimise or prevent text neck syndrome from developing. Here are some tips:

1. Take a break every 15 to 20 minutes of mobile usage

Try to take frequent breaks from looking at your screen. Every 15 to 20 minutes that passes, take a few minutes to look up and stretch your neck.

2. Text Neck Exercises to Do at Home

Focusing on strength and flexibility in your neck and upper back can help relieve pain or soreness. To instantly relieve pain, try massaging or stretching the area of concern such as:

  • Chin tuck: Pull your head back and keep your jaw and eyes level.
  • Shoulder rotation: Move your shoulders up, back and down repeatedly.
  • Head rotation: Move your head towards looking over one shoulder, slowly back to neutral position and then to the other direction over your other shoulder.

3. Change how you hold your phone

Hold your mobile device at eye level so that your head will not slouch forward. Keep your head level with your shoulders. It does take constant effort to correct this posture but this is one good method to avoid the aches and pain.

Can Chiropractic treatment help?

Chiropractic care is one of the most effective therapies in treating "text neck". At Live Well Chiropractic, we specialise in creating individualised programs focused on improving posture and ultimately restoring normal function. First of all, you will have to go through the physical examinations, often X-rays will be done and we will be able to show you exactly the problems "text neck" may have caused and how advanced the condition may be. Our Chiropractors can help to correct the misalignments of the vertebrae in the neck and upper back with spinal manipulations, teaching you stretches and exercises to relief pain as well as to strengthen weaken muscles.

Our Chiropractors have helped many people overcome pain and symptoms from text neck syndrome, if you think you are experiencing this issue, contact Live Well Chiropractic today and book your consultation with us.

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Rivervale Mall, 11 Rivervale Crescent #01-29/30 Singapore 545082
Walking distance from Rumbia LRT Station

Toa Payoh

185 Toa Payoh Central #01-342 Singapore 310185
Walking distance from Toa Payoh MRT Station

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148 Potong Pasir Avenue 1 #01-59 Singapore 350148
Walking distance from Potong Pasir MRT Station (EXIT A or C)
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