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How to Help Text Neck or Forward Head Posture

By Alexis Mills

For a society that is constantly in front of screens and consuming digital information, we are all at risk of getting what medical professionals have called text neck. So, what is it? Text neck is a term that is used to describe neck pain and damage from looking down at your cell phone, tablet, or other wireless device for too long and frequently. By looking down to text for hours on end, you put extra pressure on your neck; this poor posture can contribute to potential health issues.

If you often find yourself with head forward, shoulders rounded, and back slumped, chances are that you are suffering from text neck or more traditionally known moniker, forward head position. We all know that ditching our phones and devices isn't a realistic option, but we can take preventative measures and take care of our body by using good phone/tablet posture and incorporating some healthy habits.

  • Start yoga and stretch
  • Be mindful
  • See a chiropractor

Start Yoga and Stretch

Yoga stretches and poses help to strengthen muscles we haven't used for awhile and stretch out some of those muscles you've been holding, such as when you're doing crunches. Many poses such as downward dog, cat-cow, padahastasana (forward fold), and chin tuck are all yoga poses that specifically will help your body work out any of the effects from text neck and build your muscles.

Be Mindful 

When you are sitting at your computer, scrolling through your phone, or reading from your tablet, be mindful and aware of what kind of posture you are holding. If you feel your head tilted forward, fix it, sit up straight, and stretch out when you need to. It's important to change the way you hold your phone by bringing it to eye level so that you have a neutral spine. Also, take breaks from your phone and tablets to give your body a break from holding harmful positions.

See a Chiropractor

If you are experiencing pain that is persistent, then it's important to see a professional. Visit a chiropractor at The Joint Chiropractic to get adjusted to help relieve the pain you are experiencing and to address what structural issues you are having because of text neck. Chiropractors are able to evaluate your posture and help you fix the problem before you start to experience more serious issues.

 To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Walnut Creek, Calif.

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