Neck Savvy : Combating Text Neck in the Digital Age
In our technology-driven world, it's common to see people hunched over their phones, tablets, or computers for hours on end. While these devices have revolutionised how we communicate and access information, they have also introduced a new health concern: text neck.
This condition, results from prolonged periods of looking down at screens, it can have far-reaching effects on our posture, breathing, movement, and even mindset.
What is Text Neck? Text neck is a term used to describe the strain and discomfort experienced in the neck and shoulders from spending extended periods with the head tilted forward. This position puts undue stress on the cervical spine and supporting muscles, leading to pain and stiffness. The human head weighs about 4-5kg, and for every inch it tilts forward, the pressure on the neck increases significantly. Over time, this can lead to chronic pain and other health issues.
Text neck doesn't just affect the neck and shoulders; it can also impact overall movement and mobility. We need to ensure that out head is centred over our neck. Ideally, there should be an imaginary line where your ears bisect your shoulders, indicating that your head is balanced directly over your cervical spine.
The advent of smartphones, tablets and computers has led many of us to carry our heads off centre, with our ear positioned in front of our shoulders. This forward head position is a clear sign that the head is not balanced over the cervical spine. When the head is not properly aligned, it disrupts the entire postural chain.
Why do we need to be aware of this:
When your head, neck, shoulders and pelvis are not properly aligned, it can lead to a cascade of physical problems, including chronic pain, reduced mobility, and increased risk of injury. Proper alignment ensures that your body functions optimally, reducing strain on muscles and joints and promoting overall well-being.
Tips for head placement:
Regularly check that your head is centred over your neck, with your ears aligned with your shoulders.
Adjust your workspace ensuring your computer screen is at eye level to prevent forward head posture. Use ergonomic chairs and desks to support proper alignment.
Take breaks, avoid prolonged periods of sitting. Stand up, stretch, and move around every few hours to prevent stiffness and imbalances.
Stand against a wall with the back of your skull, scapula (shoulder blades) and sacrum (lowest part of your back) touching the wall. All the natural curvatures of your spine will be in place with the cervical and lumbar spine not touching the wall. Observe which parts, skull, scapula or sacrum have a hard time connecting.
Incorporate exercises and stretches that strengthen the muscles supporting proper alignment.
Come along to one of my Yoga Classes.
Text neck not only affects physical health but can also have significant implications for a person’s mindset and mental health. When the body is in forward head posture, it can lead to decreased energy levels and increased levels of fatigue. It can also affect our breathing, which can reduce oxygen flow to the brain, potentially leading to reduced cognitive function and concentration. Over time, the physical discomfort and chronic pain associated with text neck can contribute to stress, anxiety and even depression.
Moreover, the constant forward-leaning posture can create a closed off body language, which has been linked to low self-esteem and a negative mood. This body language may also reinforce a cycle of negative thinking and poor mental health, as the brain associates this posture with feelings of stress or sadness. Therefore, addressing text neck is not only crucial for physical health but also for maintaining a positive mindset and mental well-being.
Try mindful breathing:
· Lie on your back with the soles of the feet on the floor and knees up to the ceiling.
· Feel the alignment of the back of your head, both scapular and sacrum touching the ground.
· Take your hands and cup them around you rib cage.
· On your inhale try to fill your hands and expand your back ribs into the ground beneath you.
· As you exhale feel the contraction as your lungs release every last bit of air.
· Repeat this cycle to regulate the nervous system and notice how you feel after numerous cycles.
Mindful breathing, particularly focusing on the breathing into the sides and back of the ribs, can be a powerful technique to relieve tension and improve posture. When we take shallow breaths, we often only expand in the front of your chest, which can contribute to poor posture and increased stress.
By consciously directing your breath into the sides and back of your ribcage, you encourage full lung expansion, promoting better oxygen flow and releasing tightness in the upper body. This type of breathing helps activate the diaphragm, allowing more balanced posture and reducing the strain on the neck and shoulders often associated with text neck. Practicing this deep, lateral rib breathing not only helps in physical relaxation but also enhances mental clarity and calmness, making it a valuable tool for both physical and mental well-being.
In conclusion, text neck is a growing concern in our digital age, where prolonged screen time has become the norm. By understanding the causes and effects of the condition, we can take proactive steps to mitigate its impact on our health. Simple adjustments to our posture, regular breaks, and incorporating exercises to strengthen the neck and back muscles can go a long way in preventing text neck.
As we continue to navigate an increasingly digital world, its essential to be mindful of how we engage with our devices to maintain long term physical and mental well-being
