5 Easy Ways to Manage Text Neck Syndrome

If you’re reading this article using a handheld device, you must be prone to modern age body ailments such as the Text Neck. It is an overuse syndrome or a repetitive stress injury to your neck caused by your posture while holding your head in a forward and downward position for a long period. Such syndromes are a real epidemic these days. Here's how you can manage text syndrome effectively:

1. A Smartphone App!

There's an app called the Text Neck which offers real-time feedback about your posture and indicates it using a red or green light. It also offers vibrations or beep reminders when you lapse into poor postures. Doctors say that the app tracks your slouching and standing patterns and gives you an average score, which you can use to make sure your score doesn’t go below the standard 85%.

2. Try Dr. Fishman’s Exercises

Dr. Dean Fishman's expertise in chiropractic and exercise physiology made him create four exercises that can specifically relieve symptoms of the text neck. They might appear simple but are quite challenging. The key component is to pull the shoulder blades back and down while holding them the way you do during exercises.

3. Take Breaks

Taking breaks from screen time can help, even if it is a couple of minutes every hour. If you can get rid of the habit of looking down, it will not only help prevent but also alleviate text neck symptoms. You can set reminders on your phone or use sticky note reminders to take a break from mobile phone use. Such small cues can make a big difference.

4. Modify The Way You Hold Your Smartphone

Keep your phones at eye level so that your head isn’t slouched forward or placed too high. You could also try to keep a neutral spine in such a way that your ears align with your shoulders. This can help prevent a forward-head posture for a prolonged duration.

5. Get Professional Help

In case you are experiencing pain for prolonged time, experts recommend that you seek chiropractic care to help relieve the pain and address the structural issues created by text neck syndrome.