Text Neck: Symptoms and Prevention

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:

Sharp or nagging pain in the neck, across upper back and/or shoulder
Reduced mobility
Forward head posture and rounded shoulders
Frequent headaches
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.

Suzanne Sim

2022-04-26

Visited Dr Jason on 6th March 2022 due to acute back pain where I cannot even stand, sit, sleep and walk properly. During my first visit I had to borrow my mom’s walking stick in order to walk, and I needed someone to help me up when I was sitting down. After the first 2 sessions, my pain eased greatly and I can sit/sleep better and I can walk freely without the help of the walking stick. After 9 sessions with Dr Jason, I can say that everything is pretty much well and I’m back to my usual self. So thankful towards Dr Jason!

Aaron Pasaoa Lee

2022-03-29

Live Well Chiropractic, from front desk staff to the Doctors everyone is so welcoming and accommodating. Service is impeccable and staffs were on point every time I drop by to visit. Booking appointment was a breeze because of the WhatsApp function they have which made communication seamless. My chiropractor was Dr. Kenney. One I would recommend besides Dr Jessie. Attention to detail and precise with all the adjustments. I will definitely go back to them for spine health and any injuries related. Thank you for taking care of me.

Ang Yew Yee

2022-03-26

I came here to relief my bad back and after the sessions, it gets better and better. The staffs are friendly and the doctors are professional! 😀

John Lam

2022-03-25

Staff at Live Well are friendly and accomdating to my schedule when I need to reschedule my appointment. I came in with constant shoulder and neck ache accompanied with tension headache, and lower back ache. Dr Kenny has been providing adjustments for my spine, and given me the knowledge on maintaining a good posture and stretching exercises. Now, my shoulder, neck ans lower back ache episodes have decrease, and I have lesser tension headaches. Live Well Chiropractic is definitely recommended for people who suffer from musculoskeletal aches and pain.

Anne Atienza

2022-03-23

Very cozy and clean! All staffs friendly and approachable. I had a bad back pain after I give birth ,seriously pain to the point I can’t blend my body or carry my baby and Dr Jessie helps me ya now I’m better so much relief after a few sessions. 👍👍👍

Teresa Ong

2022-02-08

Thanks to Dr Jason, after 3 months of adjustment to my upper back my headaches are gone, I also had better quality sleep, and had more energy throughout the day.

Eng Cher Heng

2022-02-06

Dr Jason is very experienced and i trust him to treat my condition which has improved tremendously over the past 9 months. I have multiple disc degeneration causing pins and needles with my fingers. Seeing him regularly helps to keep my neck, spine in good condition, alleviating symptoms that i used to face.

Kelvin Quek

2022-01-26

I woke up one morning (4 years ago) in pain and unable to turn my neck, after sleeping in a bad posture. Usually this takes 1-2 weeks to recover on its own. Desperate and in so much discomfort, I decided to give Chiropractic a try, and visited Dr Jason (now in Live Well Chiropractic). To my surprise, all it took was just one treatment from him and I had instant relief! Ever since, I have been regularly going to Dr Jason for the past 4 years. The frequencies of my bad neck aches lessened significantly and my posture has also improved tremendously. Friendly, very experienced, reliable and most importantly effective! I will definitely recommend Dr Jason to anyone who wants to give Chiropractic a try and I am convinced that you will be the next one giving him a great testimony like myself 😊

Irene Tee

2022-01-25

I have been going to chiro with Dr Jason for more than 8 years, from treatment stage to maintenance stage now. I was in really bad shape, the pain in my lower back was so severe that I couldn’t even sit for more than 5 minutes without feeling pain as my protruding disc was pressing on my nerves. I tried TCM treatments and physiotherapy. These treatments didn’t work for me. I am grateful that I found Dr Jason. He was friendly and patient, taking the time to understand my condition, saw my x-rays and MRI scan. He told me that my condition could be improved. No hard selling. For the first few weeks, I had to go for treatments more regularly. My condition improved very quickly that the number of times I needed to go for treatments every week reduced. Now, I no longer feel pain when I sit for long periods of time! He is the number 1 doctor that I go to for any body pain. When my wrist and elbow hurt, he could feel the slightest misalignments and adjusted them back in place for me. Thank you Dr Jason! :)