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Text Neck: 4 Techniques to Hold Your Phone and Avoid This Painful Condition

Poor Smartphone Usage Has Increased the Cases of Painful and Debilitating Cervical Spine Injuries.


Disc herniation. Pinched nerves. Muscle spasms. Carpal tunnel syndrome. Am I scaring you? I hope so, because seriously people, YOU DON’T WANT TO MESS WITH YOUR CERVICAL SPINE!

Ok I’ll stop yelling now…

“Text neck” is the name for the new diagnosis that is plaguing people all over the world. Technology may be moving us forward, but it’s also hunching us forward as well. The chronic pain we’ve developed, as a result of hunching forward all day long, has become an epidemic of mass proportions. Forward head posture, which used to plague mostly the older generation, is now prevalent in 16 year old smart phone addicts.

Clearly stopping all smartphone usage is not an option. So here are some practical ways you can still be on your phone, AND save your neck at the same time. Here are the key points to think about when attempting to change your texting position:

  1. Keep the phone at eye level. This will help keep the cervical spine in a more neutral position.
  2. Minimize the amount that the arms are floating in front of the body. This tends to engage the shoulder muscles which can engage the neck muscles.
  3. Find a place to rest your elbows. In the examples below I use my hand, my ribs, my desk and my knees as possible options.

I’ve outlined each position and the key notes. I’ve also recorded a video on this topic so you can see the demonstrations live. Note that in some cases, you can actually use this position as a way to strengthen your back muscles and engage some important postural muscles while you hold your phone. This means you’re actually working out and texting at the same time! Well, kind of, it’s really more an isometric muscle activation exercise, but in the world of postural modification, these exercises are quite effective.

Standing and texting:


This is the most difficult position to implement, but this position should help.

  1. Stand tall and roll your shoulders back and down.
  2. Place your left hand on your right rib cage. Place your right elbow on top of your left hand to support your right arm.
  3. Use the right hand to view your phone and swipe with your thumb.
  4. Switch sides often to avoid overuse/fatigue.
  5. To type in this position, place your elbows on the bottom ribs so you can hold the phone with both hands and type.

Desk work and texting:


  1. Sit tall in your desk chair and place your elbows on your desk.
  2. Hold your phone at eye level.
  3. Push down with your elbows into the desk, and engage your back muscles (under your underarms), while at the same time bring your shoulders down and away from your ears.

Sitting and texting:


  1. Move to the front of your desk or chair and lean forward with a flat back. Place your elbows on top of your knees.
  2. Hold your phone at eye level.
  3. Push down with your elbows into your knees and engage your back muscles (under your underarms), while at the same time bring your shoulders down and away from your ears.

Floor sitting and texting:


  1. Push your butt up against a wall or headboard behind you. Bend your
     knees in front of you and place your elbows on top of your knees.
  2. Hold your phone at eye level.
  3. Push down with your elbows into your knees and engage your back muscles (under your underarms), while at the same time bring your shoulders down and away from your ears.

These are simple changes you can make to your daily life that will minimize the negative effects of your phone usage. If you find yourself forgetting and getting back to old habits, just correct yourself again.

If you sit at a computer all day long, you should also consider doing a few key desk stretches outlined here. The key to success in fixing your posture and reducing your neck pain comes down to one word: consistency. So stretching at your desk will be a critical component.

Awareness is a key component of making changes, and being aware of the impact of all that “looking down” is the first step toward saving your cervical spine!


Originally published at verticalign.com on March 20, 2017.

Originally published at medium.com

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