Love your smartphone? Or do you find it a pain in the neck, literally?
What a pain in the neck these smart phones are becoming!! The past few years has seen a steady rise in the number of reported neck pain cases….. and smart phones are playing a significant role!
Text neck is a repetitive strain injury that’s becoming more common as more people hunch over smartphones. Aggravating muscle pain in the neck and shoulders, and sometimes lower back, is occurring even in teens and adolescents.
The posture adopted when looking down at your phone causes a change in force to your neck. The forces increases 6-fold as you take your neck from a neutral position (that is looking straight in front), to a flexed positioned of 60 degrees (that is a chin to chest position).
The end result is additional strain to the neck muscles. The pectorals and upper traps can become tight and sore, and opposing muscles such as the deep neck muscles and scapula muscles can become weak.
Smart phones are not going to go away, that’s one thing we can say for sure. However there are some exercises below to relieve the pain in our text neck.
1. Straighten up and improve your posture. Your ear should be in line with your shoulder – not in front.
2. Stretch out into extension and reverse your posture. Trying lying on your stomach and pushing up into a cobra stretch.
3. Hold your phone or device at eye level – even if just for short periods.
4. Give yourself a break and get off your phone! The world will not come crashing to a halt if you give yourself a break from your phone….
If pain persists be sure to see your Physio for treatment and further advice regarding specific exercises or contact the team at Sydney Physiotherapy Solutions to make an appointment at either of our Sydney CBD physio clinics or at our recently opened Chatswood Physiotherapy clinic.