Many of you continuously sit for hours with your mobile phones in your hands, either for scrolling on social media or for work purposes. But have you thought that following the habit frequently might result in a stiff and rigid body?
Do not worry. The article helps with specific tips to cure text neck syndrome for neck pain relief.
What is a Text Neck?
When you view your phone in a forward head posture for a longer duration, the stress caused, leading to headache and cervical and shoulder pain is known as text neck.
Symptoms of Text Neck
1. Pain in the neck, upper back, and shoulder
When you feel difficulty and soreness in moving your neck from its bottom to tilting it towards your shoulder, it is a symptom of text neck.
2. Headache
The time you spend looking at your mobile screens while not maintaining a proper posture may increase the risks of headaches or eyestrain.
3. Pinched Nerve
The pain in the shoulders and neck may lead to a pinched nerve. When muscle tissues press the nerve roots and cause pain in your body, it leads to a pinched nerve.
Tips to prevent text neck syndrome
1. Raise your mobile screen higher
Raise your mobile screen close to your eye level to avoid bending your head forward and neck down. If your hands get stiff while holding the screen upward, place your mobile phone in front of you with the help of a support.
2. Strengthen and stretch your muscles
Muscles can get stiff due to the long duration of bending your neck downwards. And to prevent this, you need to stretch and strengthen your neck, upper back, and shoulders to reduce the strain on your cervical spine.
3. Take breaks often
Take breaks if you have to look at the mobile screens for an extended time. After every half hour, take a five minutes break to keep your muscles flexible and spine aligned.
Exercises and stretches to combat text neck
1. Exaggerated Nod
Stand comfortably with your shoulders relaxed, with a closed mouth, and look up to the ceiling. Pause and let your jaw relax, and open your mouth by bending your head towards the back by an inch or two. Now, close your mouth and feel the stretch in front of your neck. The exercise increases your neck mobility.
2. Downward-facing dog
Tuck your toes and lift your hips by stretching your hip bones towards the ceiling. Stretch your heels upwards from the mat. Tilt your head downwards to stretch your neck. Ensure your wrists are parallel to the front edge of the mat. Alleviate pressure on your wrists and take three deep breaths, and release. The exercise is good for upper body strength.
3. Chin Tuck
Sit on a chair and keep your chin parallel to the floor. Do not bend your head in any direction. Slowly bend your chin and head back. Imagine a string pulling your head upward. And, you actively push your head to the base of your skull, away from the bottom of your neck. Now take three deep breaths. The exercise will strengthen the neck muscles.
Conclusion – Use Bael Wellness Seat Cushion
Apart from the tips mentioned above, you can also use the Bael Wellness Seat Cushion combo pack for sciatica, coccyx, tailbone, neck, and back pain. The seat cushion helps to support your jaws, head, cheeks, and chin while sitting.
