“Text Neck,” a modern affliction caused by prolonged use of mobile devices, can lead to discomfort and even long-term issues in the neck and spine.
Your head weighs about 10 pounds. When you’re looking up, your spine can easily handle the pressure. When you quickly look down to check your phone, the pressure on your spine increases to 27 pounds. When you keep gazing down, engrossed in texting or scrolling, the pressure rises to 45-60 pounds!*
It’s crucial to regularly move on from bad posture and move up your gaze!
Here are a few quick techniques to try. These may bring relief, but be sure to check with your healthcare provider before incorporating them into your routine.
- Chin Tucks: Sit or stand up straight with your shoulders relaxed and the slowly draw your chin in towards your neck. Hold for 5 seconds then relax and return your head to the neutral position. Repeat a few times.
- Neck Stretches: Slowly tilt your head to one side, aiming to bring your ear towards your shoulder. Hold this stretch for 15-30 seconds. Return your head to the neutral position and repeat the stretch on the other side.
- Shoulder Rolls: Roll your shoulders up towards your ears, then back and down in a smooth circular motion. Repeat this motion for 10-15 repetitions, then reverse the direction for another 10-15 repetitions.
* This tip was inspired by Tracy Hooper‘s Presence + Posture + Power chapter (p. 49) from her book The NOW Hello: What to Say, What to Do in the World of Work.