Hello everyone, Emily is here, your dedicated Perth physiotherapist. Today, I want to talk about a condition that's becoming increasingly common in our tech-driven world: text neck. If you’re someone who spends a lot of time on your smartphone, tablet, or other digital devices, you might have experienced some discomfort or pain in your neck and upper back. This is what we refer to as text neck. In this blog, I'll explain what text neck is, how to prevent it, ways to fix it, the ongoing concerns if left unattended, and how physiotherapy can help you manage and overcome this condition.

What is text neck?

Text neck is a modern term used to describe the repetitive stress injury or pain in the neck caused by prolonged use of mobile devices. It occurs when you bend your head forward and downward to look at your phone or tablet, which puts excessive strain on the cervical spine. This unnatural posture can lead to various symptoms, including:

Neck pain and stiffness
Upper back pain and muscle spasms
Shoulder pain and tightness
Headaches
Reduced mobility in the neck and upper back

How to Prevent Text Neck

Prevention is always better than cure, and there are several strategies you can implement to avoid developing text neck.

1 - Maintain good posture.
One of the simplest yet most effective ways to prevent textural neck pain is to maintain good posture. Keep your head aligned with your spine and avoid bending your neck forward for extended periods. Hold your phone at eye level and try to use both hands to minimise the strain on one side of your neck and shoulder.

2 - Take frequent breaks.
If you need to use your phone or tablet for long periods of time, make sure to take frequent breaks. Stand up, stretch, and move around to alleviate the pressure on your neck and upper back. A good rule of thumb is to take a break every 20 to 30 minutes.

3 - Strengthen your muscles.
Regular exercise can help strengthen the muscles in your neck, shoulders, and upper back, making them more resilient to strain. Focus on exercises that target these areas, such as shoulder shrugs, neck stretches, and upper back extensions. You will find below 5 specific exercises you can incorporate into your routine.

4 - Ergonomic Adjustments
Make ergonomic adjustments to your workspace to ensure that your computer screen is at eye level. Use a stand or holder for your mobile devices to bring them to eye level as well. This reduces the need to bend your neck forward.

5 Exercises to Avoid "Text Neck"

Incorporate these exercises into your daily routine to maintain a healthy neck posture

Chin Tucks: Sit or stand up straight, gently tuck your chin towards your chest, and hold for 5 seconds. Repeat 10 times.

Neck Stretch: Tilt your head to one side, bringing your ear towards your shoulder. Hold for 20–30 seconds and switch sides.

Shoulder Blade Squeeze: Sit up straight, squeeze your shoulder blades together, and hold for 5 seconds. Repeat 10 times.

Cat-Cow Stretch: On all fours, alternate between arching your back (cow) and rounding it (cat). Repeat 10 times.

Chest Opener: Stand in a doorway, place your arms on the door frame, and gently lean forward to stretch your chest. Hold for 20–30 seconds

How to Fix Text Neck

If you're already experiencing symptoms of text neck, don't worry. There are several effective ways to manage and alleviate the pain.

1 - Stretching and strengthening exercises
Incorporate specific stretching and strengthening exercises into your daily routine. Neck stretches, chin tucks, and shoulder blade squeezes can help relieve tension and strengthen the muscles supporting your neck and upper back.

2 - Massage Therapy
Massage therapy can help reduce muscle tension and improve blood flow to the affected areas. Regular massages can alleviate pain and promote relaxation in the neck and upper back.

3 – Heat and Cold Therapy
Applying heat or cold packs to the affected areas can provide relief from pain and inflammation. Use a warm towel or heating pad for 15-20 minutes, or apply an ice pack for 10-15 minutes, to reduce swelling.

4 - Professional Physiotherapy
As your physiotherapist, I can offer a range of treatments to address neck pain. These may include manual therapy, posture correction, tailored exercise programmes, and ergonomic advice to help you recover and prevent future issues.

Ongoing Concerns if Left Unattended

Ignoring the symptoms of text neck can lead to more serious and chronic issues over time. If left unattended, you might experience:

Chronic neck and upper back pain
Degenerative disc disease
Pinched nerves
Reduced mobility and flexibility
Headaches and migraines

These conditions can significantly impact your quality of life, making it essential to address Text Neck as soon as possible.

How physiotherapy can help

I specialise in diagnosing and treating conditions like textural neck. During your consultation, I will conduct a thorough assessment to understand the extent of your condition and develop a personalised treatment plan tailored to your needs.

Personalised exercise programmes
I will create a customised exercise programme designed to strengthen your neck and upper back muscles, improve your posture, and alleviate pain.

Manual Therapy
Manual therapy techniques, including joint mobilisation and soft tissue massage, can help reduce pain and improve mobility in the affected areas.

Posture Correction and Ergonomic Advice
I will provide guidance on maintaining proper posture and making ergonomic adjustments to your workspace and daily habits to prevent future occurrences of text neck.

Ongoing support and education
I believe in empowering my clients with the knowledge and tools they need to manage their condition effectively. I will provide ongoing support and education to help you maintain a healthy neck and upper back.

If you're experiencing symptoms of text neck or want to prevent this condition, book a consultation with me today. I am dedicated to helping you achieve optimal health and well-being. Contact me to schedule your appointment and start your journey towards a pain-free life.

Remember, taking care of your neck isn't just about avoiding discomfort; it's about ensuring long-term health and functionality. Let's work together to create a balanced, healthy lifestyle that supports your physical well-being.

Stay healthy and keep your head held high!

Your local Perth Physiotherapist,
Emily Masters
B. Sc (Physiotherapy)
B. Sc (Exercise & Sports Science)

Understanding and Managing Text Neck: A Comprehensive Guide