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4 Steps to Prevent Text Neck

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Did you know that for every inch of forward head posture, it can increase the weight of the head on the spine by an additional 10 lbs?  – Kapandji, Physiology of Joints, Vol. 3

Prevent Neck Pain While Working on Your Laptop or Phone 

text neck

1. Raise your phone: Hold your phone eye level so that you don’t have to tilt your head downward. If you are on a couch or bed, prop your head on pillows as you lay down so that your neck is supported while you use your phone. Using your eyes to look down and not your neck can also reduce symptoms.

2. Stretch: Stretching can release some of the tension built up in your neck from holding the phone in one position throughout the day. Your physical therapist can work with you to recommend certain exercises as well as show you how to do them properly.

3. Be aware of posture: Practicing good posture can help you become more aware of how you hold your neck. Work on keeping your head up and shoulders back.

4. Take breaks: If you notice that your neck starts to hurt, take a break from using your phone and move to either a desktop or another activity altogether.

If your neck pain becomes chronic and you are not able to find relief for your text neck without the use of pain medication, call us to schedule an appointment. Our licensed physical therapists specialize in spine, neck, and back pain.

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