Text Neck Syndrome – Causes, Symptoms, Treatment

Text neck syndrome refers to a repetitive and overuse stress injury to the neck muscle, tendon, ligament caused by having your head in a prolonged forward position for an extended or prolonged time. The forward more pending posture affects the curvature of the neck or cervical spine, the neck and shoulder muscles, and supporting ligaments. According to a review from scientific expert “text neck directly affects the spine while flexing the head more forward at varying degrees when the head tilts forward 15 degrees, the force on the neck surge to 27 pounds, at 30 degrees 40 pounds, at 45 degrees 49 pounds and at 60 degrees 60 pounds. To give you an idea of how much extra stress is going through your neck, imagine carrying an 8-year-old around your neck for two to four hours work.

Text neck syndrome is a common and overuse injury that causes pain, numbness, & tingling sensation in the neck region to upper extremities. The pain is increased during operating smartphones, cell phones, and operating computers that may be radiating to one side or both sides of the body and radiating pain in the hand or partial parts of the hand. The neck and upper extremities are a wonderful creation in our body, which is used so much in day-to-day life for operating the smartphone, computer counting money & day to days life.

  • In 2020, the number of smartphone users worldwide is projected to reach 3.5 billion.
    • In 2020 India had 374.8 million or more smartphone users. Most young adults spend an average of 4 to 5 hours daily.
    • Recent figures have shown that around 88% of teenagers (14-18 years) in the USA and about 79% of teenagers (12-15 years) in the UK own and use smartphones.
    • Among adults aged 18-34 years, 93% and 96% reported owning a smartphone in USA and Australia, respectively.

Looking at the literature on the association between texting and neck pain, the answer is really muddled, because the studies that have been done on the topic are flawed

Causes of Text Neck Syndrome

Many of us are taking precautions and limiting ourselves from going to work, school, college, university, or even grocery stores due to pass a long time in-home or office. Because of these strict restrictions, we are stuck at home sitting for a prolonged period with our head poking forward, upper back hunched, and shoulders rolled forward over a laptop, a tablet, or a smartphone. Smartphone users spend an average of two to four hours per day hunched over, reading e-mails, sending texts or checking social media sites. That’s 700 to 1,400 hours per year.” This posture has become so prevalent that text neck syndrome to make it a separate condition.

Text neck typically begins as a relatively mild ache in the neck or upper back. It could also present with sharp pain or stiffness in the neck. When text neck is suspected of causing pain, it is typically treated with a combination of:

  • Limiting phone/tablet use to necessary tasks
  • Using better posture by holding devices up closer to eye level
  • Performing exercises and stretches that specifically target the neck, chest, and upper back

On the off chance that not tended to, the moved ahead head act and slouched shoulders might deteriorate over the long haul, which could prompt considerably more torment and decreased versatility in the neck, upper back, and shoulders.

At times, the unnecessary forward head stance might fuel or speed up degenerative circumstances in the cervical spine, like cervical degenerative circle sickness and additionally cervical osteoarthritis.

  • Serious neck point to see the screen –  Compared to TVs and PCs, cell phone and tablet screens are all the more usually seen while level on a table or lap, and that implies the screen point is more extreme. All things considered, the neck and head are commonly twisted further forward to see cell phones than different screens.
  • Touchscreen component might bring shoulders and head further forward –  Research in the journal Ergonomics found that concentrate on members had more forward head act while messaging contrasted with other cell phone undertakings, for example, web perusing or watching a video. One conceivable explanation might be that messaging is bound to include the utilization of two hands along with additional time with the fingers contacting the screen, which is bound to require the shoulders to adjust forward considerably further.

A few different exercises, like perusing a printed book or washing dishes, likewise brief individuals to shift their heads, however the distinction might be that individuals use cell phones and tablets any more time and are less inclined to move positions

There is extraordinary worry about the potential wellbeing sway on teens among the most continuous instant message clients whose spines are as yet creating. Many specialists, bone and joint specialists, and other clinical experts have announced seeing an expansion in neck torment and unfortunate stance among young patients due to visit messaging and cell phone use, yet up to this point the proof is generally narrative.

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While holding the head forward for significant stretches of time is broadly perceived in the clinical local area as a take an enormous risk torment, there is some discussion concerning the amount of an element cell phone and tablet use plays in neck agony and unfortunate stance in adolescents and youthful grown-ups. While an investigation of youthful grown-ups in Sweden tracked down a connection between messaging time and neck torment, the outcomes seemed more grounded in the present moment rather than the long haul. Likewise, an investigation of 18-to 21-year-olds in Brazil didn’t track down a relationship among’s messaging and neck torment. More examination is expected to decide the drawn out sway that messaging and cell phone clients could have on neck wellbeing.

As a general rule, tracking down ways of keeping the neck and body more dynamic, rather than slouched over a cell phone, is best for the spine. For instance, have a go at planning only a couple of times each day to browse instant messages and messages, rather than reacting on various occasions each hour.

Symptoms of Text Neck

A few signs and manifestations of text neck disorder include:

  • Major annoyance, upper back, as well as shoulder. This agony might be situated in one explicit spot and feel extreme or wounding, or it could be a general achiness and touchiness that covers a more extensive district, for example, traversing from the lower part of the neck and into the shoulder(s).
  • Forward head act and adjusted shoulders. Muscles in the neck, chest and upper back can become deconditioned and imbalanced due to prolonged forward head pose. This deconditioning can make it challenging to keep up with great stance with the ears straight over the shoulders.
  • Decreased mobility. The neck, upper back, and shoulders may all encounter a few snugness and diminished portability.
  • Headache. Muscles at the foundation of the neck could go into fit and become difficult, or torment could likewise be alluded from the neck up into the head. Inordinate measures of time taking a gander at screens, paying little mind to act, may likewise build the gamble for eye fatigue and migraine.
  • Expanded torment when neck flexion. Text neck manifestations will more often than not demolish when the neck is flexed forward into the place that initially caused the issue, for example, while peering down and messaging.
  • Cervical radiculopathy. Symptoms of electric shock-like agony, a tingling sensation shivering, deadness, as well as shortcoming might emanate starting from the neck into the shoulder, arm, and additionally hand. Cervical radiculopathy can happen when a cervical nerve root becomes bothered or compacted, for example, from spinal changes connected with degenerative circle illness or osteoarthritis. Serious instances of text neck might speed up or demolish this interaction.
  • Balance issues. Drawn out measures of time in sending head pose have been connected to decreased equilibrium control, because of the head’s focal point of gravity moving further before the body. This interaction can bring about muscle awkward nature and postural control changes in the neck and middle.
  • Jaw pain. A misalignment in the cervical spine and additionally muscle irregular characteristics might prompt jaw torment, or temporomandibular joint (TMJ) torment.
  • Sharp or Nagging pain and shoulders
  • Solidness/snugness in shoulders and neck prompting diminished scope of movement
  • Irregular or consistent cerebral pains
  • Nerve torment with shivering and deadness in the upper appendages
  • Eye torment

Diagnosis Of Text Neck 

  • X-ray – of the neck in anterior-posterior and lateral view to identify, any, pinched nerve, muscle spasm, fracture as a cause for pain in the neck region.
  • Ultrasound examination
  • An EMG (electromyogram) – to check the nerves going to your neck
  • Magnetic resonance imaging (MRI) – By using radio waves, an MRI creates a 3-D image of your thumb. It can show tumors, growths, and even damage to bones and ligaments.
  • Computerized tomography (CT scan) – A CT scan uses X-rays to create a 3-D image. With the help of a dye injected into your body, it can show damage to soft tissue as well as issues with your bones in the text neck syndrome.

Treatment of Text Neck Syndrome

Exercises for Text Neck Syndrome

Listed below are some exercises that could prevent text neck syndrome. These exercises should not increase pain. If your pain increases, then stop and contact your healthcare provider or physical therapist.

  • Chin tuck: Start in an upright sitting position, gently tuck your chin as if you are making a double chin. Make sure your nose and chin are facing forward, not downward. Hold this position for 5 seconds. Repeat for 30 repetitions.
  • Scapular Retraction: Start in an upright sitting position. Tighten the muscles between your shoulder blades and gently squeeze your shoulder blades together. Hold this position for 5 seconds and repeat 30 times.
  • Pectoralis Stretch: Place one hand onto a door frame, up to your shoulder level. Slowly lean forward until you feel a stretch along your chest. Hold this stretch for 30 seconds and repeat 3 times on each side.
  • Foam Rolling Series: for upper back mobility and anterior shoulder mobility. Hold your mobile device up to eye level. Slight tuck your chin and roll shoulder blades backward. Take breaks from your mobile device every 15 minutes.
  • Set reminders to shift positions.
  • For kids, rest the device on a table instead of in the hands or on the floor. With proper positioning, education, and awareness, one should be able to minimize text neck syndrome from developing.
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There are an assortment of therapy choices for managing major irritation disorder however it is vital to look for the counsel of a clinical expert prior to starting any treatment routine to guarantee you don’t demolish your condition.

  • Rest – One of the main things you can accomplish for any joint injury permits the impacted region to rest. Abstain from involving the neck however much you can so has the opportunity to recuperate and mend appropriately.
  • Ultrasound – As a component of a non-intrusive treatment routine, ultrasounds can be utilized to assist with raising the temperature of the impacted tissue and increment recuperating.
  • Stretching exercise – Certain stretches can end up being useful for text neck condition torment. Probably the most well-known ones are text neck disorder snatching extends, which expect you to tenderly draw your text neck away from your neck with the contrary hand for roughly 20 seconds
  • Profound tissue rub
  • Denervation of the first CMCJ
  • Physiotherapy -where control, back rub, and activities are utilized to work on the development and capacity of your neck and hand.
  • occupational-related therapy – if you’re battling with ordinary errands and exercises, either working or at home, a word related specialist will actually want to give you useful help to make those undertakings simpler

Practices for Text Neck Syndrome

Recorded beneath are a few activities that could forestall text neck disorder. These activities ought not expand torment. On the off chance that your agony builds, pause and contact your medical services supplier or actual specialist.

  • Jaw fold: Start in an upstanding sitting position, delicately fold your jawline as though you are making a twofold jaw. Ensure your nose and jaw are looking ahead, not descending. Stand firm on this footing for 5 seconds. Rehash for 30 reiterations.
  • Scapular Retraction: Start in an upstanding sitting position. Fix the muscles between your shoulder bones and tenderly crush your shoulder bones together. Stand firm on this footing for 5 seconds and rehash multiple times.
  • Pectoralis Stretch: Place one hand onto a door jamb, up to your shoulder level. Gradually incline forward until you feel a stretch along your chest. Hold this stretch for 30 seconds and rehash multiple times on each side.
  • Froth Rolling Series: for upper back portability and foremost shoulder versatility. Hold your cell phone up to eye level. Slight fold your jaw and roll shoulder bones in reverse. Enjoy reprieves from your cell phone at regular intervals. Set suggestions to move positions. For youngsters, lay the gadget on a table rather than in the hands or on the floor. With legitimate situating, training, and mindfulness, one ought to have the option to limit text neck condition from creating.

Medicine for Texting Thumb

  • Analgesics: Prescription-strength drugs that relieve pain but not inflammation in text neck syndrome.
  • Antidepressants: Drugs that block pain messages from your brain and boost the effects of endorphins (your body’s natural painkillers).
  • Medication – Common pain remedies such as aspirin, acetaminophen(Tylenol), ibuprofen (Advil, Motrin), and naproxen can offer short-term relief. All are available in low doses without a prescription.
  • Muscle Relaxants –  These medications provide relief from spinal muscle spasms. Other medications, including muscle relaxants and anti-seizure medications, treat aspects such as muscle spasms and damaged nerves in text neck syndrome.
  • Corticosteroid injections –  Your doctor will inject a steroid such as prednisone into your neck joints. Steroids make the inflammation go down. However, because of side effects, they are used sparingly.
  • Anesthetics  –  Used with precision, an injection of a “nerve block” can stop the pain for a time.
  • Neuropathic Agents – Drugs(pregabalin & gabapentin) that address neuropathic—or nerve-related—pain. This includes burning, numbness, and tingling.
  • Opioids –  Also known as narcotics, these medications are intense pain relievers that should only be used under a doctor’s careful supervision.
  • Topical Medications: These prescription-strength creams, gels, ointments, patches, and sprays help relieve pain and inflammation through the skin that works excellently in text neck syndrome.
  • Calcium & vitamin D3 – to improve bones health and heal fractures and micro repetitive injury in the neck region.
  • Glucosamine & diacerein – can be used to tighten the loose tension, cartilage, ligaments in text neck syndrome and regenerate cartilage, or inhabit the further degeneration of cartilage, tendon, and ligament in the neck.
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How can physical therapy help?

At Clarity Physical Therapy, we have practical experience in making individualized restoration programs zeroed in on further developing stance and reestablishing ordinary muscle work. Treatment plans incorporate a blend of manual treatment and remedial activities to diminish powers on the spine, reinforce muscles that are restrained, and stretch muscles that are tight and short. The Physical Therapists at Clarity can assist you with recovering control of your stance and dispose of the aggravation for great. With one-on-one treatment meetings, you will get customized consideration that will assist you with getting results quicker and decline by and large treatment time.

Get off your feet- Laydown

  • Lie flat on back on floor or firm surface
  • Place a rolled (FIRM!) towel under the neck to allow the neck to fall back into extension (chin up).
  • Bend knees and place hands at the side of the body.

Now that I have your attention- Let me share the following tips

How do I sit properly?

  • Keep your feet on the floor or on a footrest, if they don’t reach the floor.
  • Don’t cross your legs. Your ankles should be in front of your knees.
  • Leave a small gap between the back of your knees and the front of your seat.
  • Your knees and hips at 90º angles.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Relax your shoulders and keep your forearms parallel to the ground.

Avoid sitting in the same position for long periods of time.

How do I stand properly?

  • Bear your weight primarily on the balls of your feet.
  • Keep your knees slightly bent.
  • Keep your feet about shoulder-width apart.
  • Stand straight and tall with your shoulders pulled backward.
  • Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
  • Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

Correct Sleeping Position

What is the proper lying position?

  • Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important. (Pillow Top/Pad)
  • Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
  • Avoid sleeping on your stomach.
  • Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

Prevent Text Neck Pain

Raise your phone to eye level when texting or reading.

  • Raise the phone. Move the phone (and other devices) up closer to eye level so the head does not have to be tilted forward.
  • Take frequent breaks. Spend some time away from the phone—or any type of head-forward posture. If needed, use an alarm or app to set automatic reminders to take breaks from handheld devices.
  • Stand up straight. Good posture, with the chin, tucked in and shoulders pulled back, keeps the body aligned in a neutral position.
  • Arch and stretch. Arch the neck and upper back backward periodically to ease muscle pain.
  • Exercise regularly. A strong, flexible back and neck are more able to handle the extra stress. Some research indicates that teenagers who are active in low-impact team sports or endurance sports are less likely to have neck pain.
  • Avoid excessive usage and take frequent breaks
  • Avoid prolonged static postures
  • Position the device such that it reduces stresses both on the head/neck and the upper extremities
  • Avoid high repetitions of movements such as prolonged typing or swiping
  • Avoid holding large or heavy devices in one hand for a long duration

In general, finding ways to keep the neck and body more active, rather than hunched over a mobile device, is best for the spine. For example, try scheduling just a few times per day to check text messages and emails, rather than responding multiple times per hour.

The Australian Department of Health (2012) published guidelines for children about the recommended time to pass on mobile devices or electronic media [,]:

  1. Children < 2 years: recommended no time watching TV or using other electronic media (DVDs, computer, and other electronic games).

  2. Children 2–5 years: no more than 1 h/day sitting and watching television and other electronic media (DVDs, computers, and electronic games).

  3. Infants, toddlers, and preschoolers should not be sedentary, restrained or kept inactive for more than 1 h at a time, with the exception of sleeping.

Even the Italian Society of Pediatrics released their top-5 rules for families with children in 2019. These are the “Top 5 recommendations of Italian Society of Pediatrics (2019)” []:

1. Converse with your child – It is vital to empower open correspondence among guardians and youths, disclosing to kids what positive and clever utilization of media gadgets implies, focusing on the substance that is distributed and perused, and advising them that it is fundamental to safeguard online security to safeguard themselves and your loved ones.

2. Comprehend, learn and control – Parents should screen the time their youngster spends on tablets, cell phones, and PCs, first learning the accessible advances to have the option to comprehend them however much as could be expected, and playing with them, and sharing exercises on media gadgets however much as could be expected.

3. Put forth clear lines and rules – It is important to restrict the hour of the utilization of cell phones, tablets, and PCs during the day or on the ends of the week, by laying out exact seasons of preclusion, for instance during dinners, schoolwork, and family get-togethers. Look at media as a chance for the entire family to watch motion pictures together or share social substance or use visits and video messages.

4. Give a genuine model – The parent’s model is fundamental, so fathers and moms should be quick to restrict the utilization of cell phones when they are with the family and during suppers. The guardians should pick suitable substances and dialects in informal communities.

5. Do arrange – Collaboration between guardians, pediatricians, and wellbeing experts is fundamental to safeguard and support kids through data crusades that give more prominent familiarity with the positive viewpoints yet in addition to the dangers of unreasonable utilization of media gadgets.

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