Text Neck: What You Need to Know

Hey you! Yeah, you there beautiful! On behalf of the Healthy is Hot team, I want to thank you for following along and reading our articles. And as a thank you, I’m going to help your body out right now! Give you a moment of precious “me time”. You are most likely reading this on your smartphone; or possibly a tablet. Or you are sitting at your desk staring at that computer screen. Now, let’s check in with your posture. How’s it looking? Are you sitting up straight? Or are you slouching? And what about your head position? Are you looking down at your phone?

Listen, there is a major problem going on when it comes to technology and the silent demands it is placing on our bodies. Yes, our devices are awesome, I think we can all agree. As technologies have advanced, so has our ways of doing work, communication, and our pastimes. But as a result, repetitive strain injuries to the hand, wrist, forearm and neck are on the rise. These injuries are commonly referred to as “text neck”.

Studies have shown that bending our head can put an extra 60 pounds of pressure on the spine. Let’s put that in perspective for a second. That is the equivalent to the weight of a child, or medium sized dog! It would be crazy to carry your kid, or your pup around your neck all day long wouldn’t it?

Now getting back to that thank you gift. We love that you found our page and are following us. And so here are some tips on how to avoid text neck:

1.     Take a break- Holding your phone for too long can strain the muscles in your shoulders, arms and fingers. So, take a minute and let your arms rest at your sides.  

2.     The 20-20-20 rule- Remember to give your eyes a break too! Every 20 minutes allow your eyes to rest by looking at an object at least 20 feet away for 20 seconds.

3.     Change positions- Try not to sit for too long. Get up and move around after 30 minutes of sitting.

4.     Aim higher- Try to lift your device to eye level to prevent a strain on your neck.

5.     Remember to stretch out- Slowly turn your head to your left shoulder, hold for 5 seconds and repeat on your right side.


Little changes to daily habits can make a world of difference when it comes to repetitive strain injuries! We know there is a lot of content out there to choose from, so thanks for reading. Take care of yourself, and we’ll do our best to help you along the way.  


Sending you love and light as always!


Your @HealthyisHot chiropractor -- Dr. Chelsey


References taken from the Ontario Chiropractic Association. For more information, check out www.chiropractic.on.ca