Finding Relief From Back Pain

How To Prevent Text Neck

Text neck occurs from being hunched over while using computer or a device like a tablet or a smart phone. You may experience neck or shoulder pain from placing too much pressure forward on your neck. Your neck is no longer aligned with the rest of your body, causing excess strain on your neck and shoulders. Over time, this can cause pain or even injury to these areas. See below for symptoms of text neck and how to prevent it from happening to you.

Text Neck Symptoms

If you have experienced the following symptoms, be sure to make an appointment with your doctor or your chiropractor for help.

  • Pain in the neck, shoulders, or spine
  • Constant, persisting headaches
  • Dizziness
  • Pinched nerves
  • Herniated discs
  • Curved spine

Text Neck Prevention

Preventing this from happening is important; although it's difficult to stay away from your devices, possibly cutting back on how often you use them (other than for your job), may be in your best interest.

  1. Make A Call. Instead of texting back and forth, have an actual conversation over the phone. This will save your neck and your thumbs as well. 
  2. Hold The Phone Up. Rather than holding your phone or tablet low, hold it higher such as eye level. This will help with the neck strain and can help with eye strain too.
  3. Improve Your Posture. Change your posture by standing up straight with your shoulders back and neck and spine in alignment. This is important while on a device and throughout your daily life. Don't slouch or hunch over. Walk tall. 
  4. Stretch Often. Stretching throughout the day will help your neck and shoulders. If you are at a computer all day at work, stand up from time to time and step away from the computer screen. Stretch your shoulders by doing arm circles, and stretch your neck by tilting your head to one side, holding the position for about 10 seconds to stretch it out, then tilt it to the other. Also doing neck circles will help stretch your neck.
  5. Get Adjustments. Seeing your chiropractor for regular adjustments can help deal with the pain associated with text neck. An adjustment can get your spine back into alignment, the way it's supposed to be.

In an age where being connected nearly all the time is almost unavoidable, it's important to take good care of your health first. Take breaks from your devices, and see your chiropractor for regular adjustments. Visit a site like to learn about chiropractic services you could benefit from.