TEXT NECK – WHAT PARENTS NEED TO KNOW
When I started practice 9 years ago we didn’t even have a website. In fact I didn’t get one until probably 4-years ago now but things have changed so much in the last decade it’s incredible.
We didn’t have smartphones or ipads until the last decade. The iphone was first introduced in June 2007. Crazy right?
So 5-10 years ago, “text neck” didn’t exist – at least I never saw it. What I did see were plenty of 30+ year olds with headaches, neck pain and bad posture from sitting in front of computer screen all day.
Now the reason is surprising – when we look at a screen we get “drawn in”, so our head shifts forward which places more strain on the neck. Check this diagram out. It’s American so it’s in pounds, but 12 pounds is 5.44kg, 32 pounds is 14.5kg and 42 pounds is 19kg!
(By the way 60 pound is 27kg!!!)
The real issue though is that forward head posture leads to early degenerative (osteoarthris) in the neck. With neck problems developing much earlier now with text neck, I am concerned what this will mean for our teenagers in their late 20’s, if they don’t correct the issue now.
So what do you do? As the adage goes, prevention is better than cure. Obviously you cannot stop your children texting etc, its what life looks like in this day and age. But there are some simple techniques you can use consistently which will prevent it becoming a problem in the first place. And the reality is even if your child is now suffering headaches and neck pain, we can correct that, but they will need to implement these same changes to prevent the problem from coming back.
Firstly the obvious:
- Don’t lay in bed with your neck jacked up on pillows. If your child needs to study they need to do it at a desk, with a good chair.
- When sitting at a desk, try and use an actual computer as opposed to your phone or tablet.
- When using a laptop, having a monitor set at eye level is a good idea.
- When texting, avoid having your phone in your lap, hold it in a position where you can keep your neck and head upright.
The concept behind the following exercises is to do the opposite of what text does – extend the neck, and strengthen the supporting postural muscles. The foam roller helps to re-enforce the correct posture. You can buy them online or in BIGW from $10-$15 and they are worth the investment. I would suggest a long roller as opposed to a short one. They are more versatile.
PLEASE NOTE – These exercises are general in nature, if you experience pain, stop immediately and check with your healthcare provider.
In your service,
Dr Jesse Middleton
Dr Jesse Middleton is a wellness expert, leading chiropractor, speaker and natural health advocate. Dr Middleton is a respected, highly regarded master chiropractor whose passion is to teach people how to achieve health for themselves and their family regardless of genetics, age, and history. His Chiropractic Health & Wellness Clinics, onsite corporate and business wellness programs and ergonomic assessments provide people of all backgrounds with the practical tools necessary to build their own health towards the path to true wellness.