Illustration 2: Degenerative changes that typically occur with progressing age, is now not uncommon in younger ages
Take Control and Make Some Changes First!
1. Hold your phone to eye level that can help better align your posture.
2. Change positions when texting and place the phone away after every 20 to 30 minutes.
3. Adopt a good posture, with your shoulders relaxed and your body aligned in a neutral position.
4. Exercise throughout the day, paying particular attention to arch the neck and upper back backward to stretch and ease muscle tension.
5. General fitness will help your body maintain strength and flexibility and may be less prone to text neck.
6. Setting up your work station so that you are looking forward and your head aligned in a neutral position should help reduce symptoms of text neck. If it doesn't, your symptoms could be other issues such as having a tight neck or back structures, muscular fatigue or other ergonomic issues. Your physiotherapist can advise you, based on your working conditions and lifestyle.
WHAT ARE YOU WAITING FOR?
Text neck is reversible if detected and managed early with awareness, exercise and physiotherapy!
The Three Basic Postural Exercises [link with section below]. that I’ve included (below) are often prescribed to those patients that benefit from postural training. When done correctly, these exercises alone can help relieve and manage simple neck pain.
However, if these exercises cause you anything more than an aching, muscular discomfort, please stop and consult your physician.
Three Basic Postural Exercises
If you have a medical condition, or are already in pain and it is severe, or if the above exercises aggravate your pain further, you should always consult with your orthopedic doctor, physiotherapy clinic or physiotherapist.