How to prevent text neck while using your phone

Whether you are a texter on WhatsApp or a scroller on Instagram, you are spending time on your phone. This can make you prone to experiencing text neck. Read below to find the cause, prevention, and cure.

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In today's day and age, it has almost become a requirement to use your phone for a certain amount of time daily. A prolonged amount of time spent on your phone can cause you to suffer from text neck. Having pain in your neck is not an ideal way to spend your day as it will not only hinder your comfort but will also interfere with your work and leisure activities. 

What is a text neck?

Forward head position, or text neck, is a frequent issue brought on by staring down at mobile phones, tablets, and other digital gadgets for extended periods. There are various unpleasant and sometimes dangerous effects from this repeated strain.

Kokilaben Hospital of Navi, Mumbai has provided an overview of text neck via X:

How to prevent text neck

Avoid neck pain post using your phone by paying attention to your posture. Remember to not slouch while partaking in screen time. You can set reminders on your phone to gently move your chin up and lengthen your neck from time to time. Also, make it a point to walk around and give yourself space from your phone. Adjusting the height of the chair that you sit on can stop you from straining your neck. 

It is important to understand what some particular postures are that should be adapted for preventing text neck. It is better to hold your phone at a 90-degree angle instead of placing it near your lap. This will help to keep your neck higher. Avoid holding the device to your ears by using headphones instead. Strengthening your core muscles will improve your posture and stop you from slouching.  

How to cure text neck

An important point to note is that if you experience excruciating or prolonged pain then it is best to seek professional medical help. A professional can help you understand how to take care of the problem so that it does not reoccur. Also, they can provide you with the necessary medication and guide you to physiotherapy if needed. 

Using a phone has become a necessity as both work and personal communication demand it. Therefore, it is difficult to cut off using the device altogether. Limiting your screen time is a smart way to stay disciplined and healthy.