Your Phone Could Be to Blame for Your Neck Pain

Ever wake up feeling nauseous after spending hours on Facebook looking at the page of a stranger? When all you wanted to do was check your inbox for one message, instead of spending hours scrolling through it? Perhaps you’ve tried to swear off your phone, but instead ended up spending a Sunday stalking your college sweetheart. It doesn’t matter what your phone is used for, indulgence in this time-sucking may not only impact your productivity and monthly bills, but it could also affect your personal relationships. wreaking havoc on your body. Tech neck is a condition that causes unresolved neck pain. You can learn more about why your neck pains are so severe and how you can fix it.

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You may feel a little numb after scrolling for a while. Medical experts call it tech neck.

“Tech neck is a condition caused by craning one’s neck while staring down into a smartphone, tablet, or other handheld device,” Says Neel AnandDirector of spine trauma at the University of Maryland, Dr. Cedars-Sinai Spine Center. “Doing this at length encourages an unnatural head position which places increased stress on the neck, upper back, and arms.”

While looking down at your phone may not seem like a big deal, the strain it causes on your neck can result in discomfort—it’s not something you should ignore.

“The simple movement of looking down to do something on your phone doesn’t require much exertion so it may not seem harmful, but it’s the duration and repetition of working against the body mechanics that set us up for pain and potential injury,” Anand.

You can learn the helpful things that you can do to reduce your pain and keep it from getting worse.

Good posture is one of the best things you can do for your neck muscles. It may take some effort, but it will ease the tension in your neck muscles.

“Posture is one of those things that improves the more you practice it,” Anand. “It may feel uncomfortable at first, but as we continue to align our bodies with a healthy posture, we are working the right muscles. They, in turn, become stronger and develop muscle memory to maintain our bodies in their proper positions.“

You will get used to the new position in a short time so it won’t take too much for your body to adjust. “Keep your head up, shoulders back, and chin tucked in just a bit,” Anand. “Whenever you feel yourself straying, pull your body back to this position throughout the day.”

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You should change your posture on days when you are glued to your phone. A simple adjustment in your sitting position can provide effective relief.

“Holding your smartphone up to eye level may not make you look as cool, but it will definitely relieve the strain from your neck. But don’t neglect your arms while doing this,” Anand offers advice. “Support your arms and elbows by propping them on a table or armrest while sitting, or when standing, try not to raise them more than countertop level. Being mindful of the placement of your arms can dramatically reduce the strain on the shoulders.”

It’s possible to be creative with your positions and not necessarily have to sit.

“If you are in a comfortable location like your house, laying on your back while working on a device is a great way to relieve pressure on the neck,” Anand. “Get comfortable on the couch or your bed with some pillows.”

Anand suggests to you that you limit how often and how long you spend on your phone. “to take breaks in between to change positions and readjust your posture.”ae0fcc31ae342fd3a1346ebb1f342fcb

Even though breaks are important regardless of the screen, they’re especially important if you have a common neck injury.

“A three-minute break every 15-20 minutes can help to realign your spine and give those neck and upper back muscles a chance to rest,” Anand. “You can even use the alarm on your device to remind you when to take a break from looking down at your phone. Doing this will help your eyes too.”

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Stephen DunnMPT recommended “starting a Pilates practice to get stronger in your core and postural muscles.” 

Pilates and other exercises that stretch your muscles like yoga can help to ease tension in your neck muscles. You will also strengthen your muscles responsible for improving your posture. Working out Moving your body will improve your muscle pain relief as well as your overall health. It might be time to get off the phone and grab a yoga mat.