Text Neck is a pandemic syndrome occurring to people who are involved in excessive texting. When such people are stuck in the uncomfortable position of looking down for a long duration with a strained spine, it can lead to a tension in the neck and shoulders, inflammation in the neck muscle and joints, and even chronic headache. This is especially prevalent among the younger generation who want to be connected to the acquaintances all the time through their cell phones. If not cared for timely, a text neck can lead to permanent arthritic damage as well as increased curvature in the spine and even slip disc.
The term was coined by Dr Dean l Fishman, a US chiropractor. The term is used to describe a repetitive stress injury or an overuse syndrome where a person has his head hung in a forward position and is bent down looking at his mobile or any electronic device for long periods of time.
However, there are some pain relieving tips that can help in alleviating this nagging condition. Following are some of them:
Posture correction
While texting for long periods, try to maintain a neutral position of your neck (wherein the ears are aligned with the shoulders). If this is not possible, you should be conscious of not placing your neck in an awkward position for long time.
Neck extension exercises
Perform neck extension exercises (raising the chin until a stretch is felt on the neck), neck side flexion (bringing the side of the head alternatively towards the left and the right until a stretch is felt) and neck rotation. Doing these exercises on a regular basis would help in strengthening the muscles and keeping the pain in check.
Taking breaks
Giving frequent breaks between messaging helps the body in getting the much needed relaxation.
Hot fermentation
Treat your aching neck with hot water fermentation to increase blood circulation and help the muscles to relax. Add one teaspoon Epsom salt in a small vessel of hot water. Soak a towel in the saline water. Squeeze out excess water and place the towel on affected area. Repeat this five times.
Rest
Stop doing what makes your neck hurt. Put a halt to your daily routine of texting. It won’t do any harm. This important pause will in fact allow the neck to start healing.
Another alternative is to hold the smartphone or the electronic device at eye level to avoid stress.
Then there are several posture exercises like pilates and yoga that can help the person get the correct posture. This will help reduce the stress and the strain on the neck and shoulders.
SYMPTOMS
The writer is Dr Neeraj Jain Senior Consultant,Pain Clinic Sri Balaji Action Medical Institute