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Displaying items by tag: neck pain stretches

Friday, 13 January 2023 17:04

Text Neck Pain


Text Neck Pain

Are you constantly hunched over looking down on your phone or other devices and feeling the pains and strains in your neck?

What is Text neck?

Text neck pain is a real symptom. Our head is the heaviest part of the body and the muscles and ligaments are not designed to hold it for long periods of time in a position where you are looking down. 

When you lean forward while using your cell phone  for prolonged periods of time, this is a form of repetitive strain injury that causes neck and shoulder pain that can lead to tension headaches in some cases.

Text neck is a lifestyle problem that can be treated by a physiotherapist.

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Tips and Tricks to prevent text neck pain

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. Take frequent breaks from looking down on your phone.

Watch your posture. With your chin tucked in and shoulders pulled back, this keeps the body aligned in a neutral position.

Arch and stretch. Arch the neck and upper back backward periodically to ease muscle pain.

Stretch and Exercise regularly. A strong, flexible back and neck are more able to handle extra stress.


Best Stretches for Neck Pain

You may not be able to completely eliminate looking down at your phone or other devises but we have comprised exercises you can perform that will help relieve some of the pain and tension placed on your neck, back and shoulders.


Chin tucks are typically one of the key exercises recommended for keeping the head aligned above the spine, rather than drifting forward into poor posture. When done regularly and with proper form, chin tucks can help improve the neck’s strength, flexibility, and function.

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 If you’re struggling with neck pain from using your computer or smartphone, it may be time to book an appointment with a physiotherapist to help you develop an individualised treatment plan that aims to improve pain and prevent recurrences. 

Physiotherapy treatment for text neck pain comprises of joint mobilization, massage therapy, stretches, and exercises.The physiotherapist would teach you postural techniques to reduce the pain and strains and tightness of muscles and help your body to move freely.

Published in Physiotherapy

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