How to Tackle Text Neck: Causes, Effects, and Solutions for Digital Device Users

In today’s digital age, smartphones, tablets, laptops, and other devices have transformed the way we communicate and work. However, this convenience has brought about new challenges, particularly a condition known as Text Neck; also referred to as tech neck. This issue arises from prolonged use of these digital devices, leading to significant strain on the neck and associated health problems. Understanding how to prevent and alleviate Text Neck is essential for maintaining overall health and wellbeing in a world that increasingly relies on technology.

Understanding Text Neck

Text Neck is a posture-related strain injury caused by the constant bending of the head downwards and forwards while using devices such as smartphones, tablets, laptops, and even computer screens. This unnatural posture places excessive stress on the neck’s muscles, tendons, and ligaments. In a neutral position, the neck is designed to support the head, which weighs around 10 to 12 pounds (4.5-5.5 kg). However, for every 15 degrees the neck is flexed forward, the load on the neck muscles nearly doubles. When the head is tilted forward to use these devices, the forward head position increases the effective weight of the head on the spine, with the force reaching about 40 to 50 pounds (18-23 kg) at typical device-usage angles (37-47 degrees). Over time, this sustained poor posture can lead to discomfort and even long-term complications if left unaddressed.

Health Problems Associated with Text Neck

Neck, Shoulder, and Upper Back Pain/Tightness

Persistent neck strain often results in muscle tension and soreness in the neck and shoulders. It can also lead to pain in the thoracic spine (upper back) due to the cumulative effects of poor posture.

Arm and Forearm Pain

Prolonged poor posture and strain on the neck can lead to referred pain in the arms and forearms, often caused by nerve compression or irritation, resulting in aching, tingling, or numbness extending down from the neck and shoulders.

Jaw Pain

Forward head posture associated with Text Neck can contribute to jaw pain or temporomandibular joint (TMJ) dysfunction, as the altered posture places additional strain on the muscles and joints around the jaw, leading to discomfort and tension.

Reduced Range of Movement

Persistent strain on the neck and shoulders can limit the range of motion, making it harder to turn the head, lift the arms, or bend the neck comfortably due to stiffness and pain caused by prolonged poor posture.

Muscle Stiffness

Over time, the muscles in the neck, shoulders, and upper back may become stiff and rigid due to constant strain, making everyday movements more difficult and uncomfortable.

Change in Posture

The forward head posture associated with Text Neck can lead to long-term changes, causing individuals to slouch or adopt compensatory postures that aggravate musculoskeletal problems.

Headaches and Migraines

Prolonged poor posture can trigger tension headaches, potentially progressing into more severe migraines, with strain radiating from the neck and shoulders to the head.

Fatigue

Maintaining a forward head posture can cause muscle fatigue and general tiredness, draining energy and impacting both productivity and overall wellbeing.

Blurred Vision

Constant focus on screens, combined with poor lighting, glare, and reflections, can lead to digital eye strain, causing symptoms like blurred vision and headaches, particularly when posture is poor.

Decreased Concentration

The discomfort caused by Text Neck can significantly reduce concentration, affecting mental clarity and the ability to focus on tasks.

Decreased Productivity

Ongoing pain and discomfort can lower productivity levels, distracting individuals from their tasks and affecting performance.

Increased Sick Leave

Severe ongoing neck pain can result in employees needing to take time off work, leading to increased sick leave. Persistent musculoskeletal issues may require recovery periods away from work.

Chronic Pain

If untreated, Text Neck can lead to chronic pain conditions, potentially requiring long-term medical intervention and rehabilitation, significantly affecting quality of life.

Mental Health Impact

Prolonged physical discomfort can contribute to stress, anxiety, and frustration, negatively affecting mental health and further intensifying pain. This creates a cycle where physical issues lead to emotional distress, exacerbating pain levels.

Preventing and Reducing the Risks of Text Neck

Limit Device Usage

Reduce the time spent looking down at mobile devices and avoid prolonged periods of usage.

Improve Posture

Hold devices at eye level to maintain a neutral spine position and reduce strain on the neck and upper back. Use ergonomic accessories to elevate devices and avoid prolonged static postures.

Take Frequent Micro Breaks and Lunch Away from the Desk

Incorporate regular breaks to alleviate strain. A micro break is a short pause taken during work to rest your muscles and refresh your mind. Take a micro break every 30 minutes for a few minutes or every hour for 5-10 minutes. Use app reminders if necessary.

Examples of micro breaks include:

Stretching: Stand up and do light stretches for your neck, shoulders, and back.
Walking: Take a brief walk around your workspace or home.
Breathing Exercises: Practice deep breathing techniques to relax and reduce stress.
Hydration: Use breaks to drink water, maintaining hydration.

Incorporate Regular Exercises

Strengthen and stretch the neck, chest, and upper back muscles. Simple exercises like chin tucks, shoulder rolls, upper back stretches, and Pilates can help alleviate tension, prevent stiffness and strengthen postural muscles. Position devices to reduce stress on the neck and upper limbs.

Set Up Your DSE (Display Screen Equipment) Workstation Ergonomically

To create an ergonomic DSE workstation, follow these guidelines:

Chair Height: Adjust your chair so that your elbows form a 90 to 120-degree angle with relaxed shoulders.
Footrest: Use a footrest if your feet do not reach the floor comfortably.
Monitor Position: After adjusting your chair height, position your monitor at eye level and an arm’s length away to reduce strain on your neck and eyes.

By implementing these adjustments, you can help prevent discomfort and enhance your productivity while using display screen equipment.

Learn to Touch Type

Develop touch typing skills to reduce the need to look down at the keyboard while typing, promoting a more neutral head position and less strain on the neck.

Implementing these strategies can significantly alleviate the symptoms of Text Neck and promote better overall health and wellbeing in a technology-driven world.

Solutions Offered by Ergonix

At Ergonix, we provide a range of services to help prevent and alleviate the symptoms of Text Neck, ensuring healthier screen habits:

1. DSE Workstation Assessments for Ergonomic Improvement

Our qualified professionals conduct comprehensive DSE workstation assessments, evaluating setups, posture, and overall ergonomic practices. We identify risk factors and provide tailored recommendations to minimise strain and enhance comfort in the workplace.

2. In-House and Virtual CIEHF-Accredited DSE Training Courses

We provide both in-house and live online virtual CIEHF-accredited DSE training courses, available as open sessions or private training. Having a competent, accredited DSE assessor within your organisation will help ensure compliance with HSE (Health and Safety Executive) regulations, untimely saving you time and money while preventing ill health and absenteeism.

3. Interactive Health and Wellbeing Workshops for Enhanced Workplace Productivity

Our engaging health and wellbeing workshops are designed to improve employees’ physical and mental wellbeing, ultimately boosting productivity. Are you looking to reduce sickness absence and foster a healthier workforce? Employees who prioritise their mental and physical health tend to be more productive and take fewer sick days. Our workshops can be delivered as live online webinars or in-house sessions, making them suitable for both remote and office-based workers. We cover essential topics such as back care at work, ergonomic workstation setup, posture maintenance, the importance of regular breaks to prevent strain, and practical tips on desk-based exercises to maintain optimal health in the workplace.

Summary: Addressing Text Neck for a Healthier Work Environment

Text Neck is a growing concern in our tech-driven society, but it’s a challenge that can be effectively managed. By raising awareness about Text Neck, educating individuals on proper posture, and implementing proactive measures, we can significantly reduce the risks associated with this condition. Join Ergonix in improving workplace ergonomics, protecting your health, and embracing better screen habits. Together, we can create a more comfortable and productive work environment.