Text Neck and What to Do About It

If you click to read this blog, you are probably wondering, what is text neck, what are some of the symptoms, or how can you avoid it. In this blog, I hope to provide you with some helpful information to help you with this very common problem we are facing in modern times, especially in the United States.

What is Text Neck Syndrome?

Text neck syndrome, a.k.a. tech neck, refers to a repetitive stress injury to the neck. This is caused by having your neck in the forward or looking down position for an extended amount of time. In other words, having poor posture for an extended time can cause injury to the neck.

This is very common for those who spend a significant amount of time looking down, especially when using their tablets, laptops, and mobile devices for a long duration of time.

Some Signs and Symptoms Of Text Neck Syndrome Include:

• Pain or discomfort in the neck, upper back, or shoulders. This can be sharp or fixed pain

• Stiffness and tightness in the shoulders and neck which can lead to a decreased range of motion

• Headaches or migraines

• A sensation of tingling, pins-and-needles, numbness, or radiating pain in the upper extremities like the arms, hands, or fingers

• Eye pain or discomfort

• This can even cause TMJ pain (Temporomandibular Joint)

• Issues with maintaining balance, especially when standing or walking

Why Does Text Neck Cause Stress Injury to The Neck

The average head weighs from 10 to 12 lbs. If you tilt your head forward 45 to 60 degrees, you are applying 49 to 60 lbs of gravitational force, respectively on your neck muscles and cervical spine. The longer you maintain this harmful posture the more stress and damage you are applying to your overall neck. This will very likely result in you having any of the above signs and symptoms.

How to Prevent Text Neck

• Hold your mobile device up to about eye level

• Slightly tuck your chin while rolling your shoulder blades backward

• Take breaks every 10 to 15 minutes from using your mobile device

• For children, rest the mobile device on a table instead of in the hands or on the floor

If you are consistent with the above advice, you should not only prevent getting text neck but also may help reduce recovery time.

What Else Can I Do To Help With Text Neck Syndrome And Its Symptoms?

Moist Heat

I recommend using a Hot Wet Towel and applying it to your neck and upper back for 20 minutes a day. Do this 1 to 3 times per day.

• You want it to be hot enough to feel a pleasant relaxing warmth, NOT a burning sensation.

• Important, Please Read: Do NOT make it so hot that it is painful or will burn your skin. This will not help the healing process.

• For an even more relaxing effect or better sleep, I recommend also applying a Hot Wet Towel directly on your sternum for about 20 minutes.

• This is great to do before going to sleep at night. By doing this you are affecting the parasympathetic nervous system which is known as your rest and digest mechanism.

• Other recommendations: Hot Showers, Hot Baths (Epsom Salt is a good option), a Steam Room, or a Jacuzzi.

Chinese Medicine Topicals

These are great because they help heal the problem instead of just patching up the symptoms. These topicals contain Chinese Herbs that help move the blood, regenerate damaged tissues, lower inflammation, reduce swelling, relax muscles, and often reduce pain. Here are some popular brands you can apply to your neck, upper back, and shoulders:

• Evil Bone Water (Zheng Xie Gu Shui) by Saint Apothecary (My new favorite)

• Po Sum On Oil

Acupuncture

Acupuncture is one of the best ways to treat pain because it can:

1. Move the blood into any area of the body to deliver nutrients to promote the healing process and flush out retained waste that causes inflammation.

2. The other amazing thing that it does is that with enough treatments it can retrain the brain and body to keep the blood flowing and circulating all by itself. This results in sustained improvements that can last a very long time.

3. Electro-acupuncture done properly has an even stronger anti-inflammatory effect. It can even help the body produce more Beta-Endorphins which is the body's natural pain killer. Beta-endorphins are 18 to 33 times more powerful than morphine, are much longer lasting, and are non-addictive.

Chinese Herbal Medicine

Chinese Herbal Medicine is another great way to help reverse some of the damage done to your body. It can be used for recovery, restoration, and maintenance. Although it works more slowly than acupuncture, it helps maintain pain relief between acupuncture treatments and helps promote optimal blood circulation, lower inflammation, relax tight muscles, regenerate damaged tissues (muscles, tendons, ligaments, joints, and nerves), and reduce pain. Chinese herbal medicine helps patients get better faster with fewer visits to the clinic and better longer-lasting results.

Be sure to talk to a Chinese Medicine Herbalist so he or she assess your condition to determine which herbal formula will benefit you the most.

Written by Robert Collazo A.P.

Robert Collazo is an Acupuncturist and Herbalist specializing in pain, orthopedic, and neurological conditions. He loves sharing his passion for effective solutions for pain at his clinic, Restorative Care Acupuncture & Health in Coral Gables. He always strives to find ways to provide his patients with the best acupuncture in Miami for pain relief and nerve conditions.

For more information about our pain treatment approach and other services, please visit our website at www.acureallyworks.com. Experience the difference that a comprehensive and personalized approach to health care can make at Restorative Care Acupuncture & Health.