Do you suffer from “text neck” or other posture-related problems? Smartphones and digital devices are essential in modern life, but their impact on spinal health is an ongoing concern.

What is text neck?

Text neck occurs with prolonged forward head posture, such as staring down at phone and tablet screens. The relative weight of a head increases as it’s tilted forward and down, placing extra strain on the cervical spine (the neck and upper spine). Over time, this position can lead to pain, stiffness, headaches, and even balance and sleep problems.

More than just neck pain

It doesn’t just affect the cervical spine, think of your spine as a row of dominos − what impacts one area affects others, including the middle and lower back. Hunching over devices shifts the natural curve of the backbone. Poor long-term posture may weaken supporting muscles, leading to joint dysfunction, pain, and reduced mobility.

These issues are not confined to adults. Children and teenagers, with their growing spines, are particularly vulnerable to the effects of “text neck”.

Protecting Your Spine: Prevention Strategies

Chiropractors are trained to support musculoskeletal health and address issues associated with poor posture, as part of a holistic approach to care. Chiropractic adjustments may assist in improving joint mobility, relieving pain, and supporting overall function. 

Strengthen and stretch

Targeted exercises can strengthen and stretch important muscles such as those in your neck, upper back, and shoulders, to support better posture. The front of the neck and chest often become stiff and sore from hunching, so it’s important to pay extra attention to these areas.

Take proactive steps

Chiropractic care, along with positive lifestyle habits, may help manage posture-related discomfort and support spinal health. Contact us at Adam’s Back for more information, advice, and treatment options tailored to your needs.

Posture correction and good ergonomic practices are also important. For example:

Adjust your screen height to eye level.

Choose a supportive chair with good lumbar support.

Use phone or tablet holders to avoid bending your neck.

Use voice commands instead of looking down to type.

Limit screen time, take regular breaks and move often.

Regularly check and adjust your posture and muscle tension.

In a world increasingly reliant on digital devices, taking steps to protect your spine is important.