Neck pain is a very common modern-day health problem. The pain can originate in any structure of the neck, such as muscles, ligaments, intervertebral discs, facet joints, nerve roots and the dura. Neck pain may be due to varied causes such as trauma, abnormalities in the neck bones or joints, degenerative diseases, neck tumors, poor posture, or muscle strain. But, did you know that there is a specific kind of neck pain that is caused due to prolonged or improper use of smartphones and other hand-held devices which is medically defined as ‘Text Neck Syndrome’ or in simple words ‘Text Neck’.

Let us explore more on the Text Neck.

What is Text Neck?

'Text Neck' is the characteristic pain and stiffness in the neck accompanied by a few other complex clusters of symptoms. 

What causes Text Neck?

The primary cause for Text Neck is the weight and pressure of the head exerted on the spine while using smartphones and other hand-held electronic devices. While using the gadgets we often bend our head forward. For every degree bend in the head, the effects and amount of weight are strongly and progressively enhanced significantly. 

Studies state that a full-grown head weighs almost 5 kg in the neutral position. The weight of the head on the spine dramatically increases based on the angle at which is flexed forward by varying degrees. The weight on the neck is increased to more than double at every 15 degree forward bend. This means that, when the head is bent at 15 degrees the force exerted on the head is roughly 12 kg, approximately 18.14 kg at 30 degrees bend and to 22.23 kg at 45 degrees and reaching almost a fivefold effect of approximately 27.22 kg at 60 degrees bend. 

In addition to the forward bending, while using the gadgets, we also subject the muscles, ligaments, and tendons to certain repetitive movements while typing texts, and scrolling or swiping through our mobile screens. These repetitive movements are known to cause considerable strain injuries and trauma and affect the neck physiology. The repetitive or constant frequent forward flexion can change the cervical spine and its curvature, weaken the supporting ligaments, tendons, and musculature, and alter the bony segments, thereby causing postural change and pain on the neck and associated areas.

What are the symptoms of Text Neck?

The commonest and the main symptoms include:

  • Stiff neck: soreness and difficulty in moving the neck. Difficulty in moving the neck is typically experienced when trying to move the neck after long usages.
  • Pain: a sharp pain that can be felt in a particular spot or diffused and dull pain over an area, particularly the lower part of the neck. 
  • Radiating pain: pain starting from the neck that radiates into the shoulders and arms.
  • Muscular weakness: weakness of the shoulders muscles namely, trapezius, rhomboids and shoulder external rotators.
  • Headache: sub-occipital muscle tightness can lead to tension type headaches.
  • Sore eyes and irritation: due to prolonged staring at screen

Other symptoms indicative of severe medical complications:

  • Flattening of thoracic kyphosis
  • Early onset arthritis 
  • Spinal degeneration
  • Disc compression
  • Upper quadrant muscle weakness
  • Decreased lung capacity

How to manage Text Neck?

When it comes to management of Text Neck, prevention is the key. Mindful use of the gadgets (smartphones or other hand-held devices) and certain modifications with posture may be effective in managing Text Neck. 

Given below are some simple measures to follow.

For prevention

  • Limiting the use of gadgets
  • Taking frequent breaks while using gadgets
  • Avoiding static postures for prolonged duration
  • Positioning the device such that it reduces stresses on the head and neck muscles and the hands
  • Avoiding high repetitive movements such as prolonged typing or swiping
  • Shifting hands while holding large or heavy devices for long duration

For Acute cases 

For acute cases, immediate pain relief is the main goal, which can be achieved by:

  • Regular neck movements such as rotations and side bending
  • Restoring function to serratus and the upper trapezius muscle  
  • Chin tuck exercises
  • Hot/cold packs
  • Relaxation exercises and massages

For extreme or chronic cases

  • Painkillers
  • Injection into the affected site (example the facet joint)
  • Physiotherapy (trigger point release) 
  • Acupuncture 
  • Rehabilitation (can be designed as a 2-4 week program starting with soft tissue mobilization, progressing to Grade 1 and 2 joint mobilization, followed by active and passive stretches of tight muscles and muscle strengthening, posture retraining and home exercise program)

Take Home Message:  Everyone should be aware of the fact (particularly children and adolescents who are the most frequent gadget users), that ‘the short-term ill effects of prolonged or faulty use of smartphones and other hand-held devices should be taken seriously. If not corrected (treated/prevented) at the earliest, these short-term effects result in the long-term damage to the body’. 

Disclaimer: The content (video/text) presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.