How to prevent text neck and forward head carriage in the Digital Age

In today’s fast-paced digital age, our lives are increasingly intertwined with technology. We spend hours peering down at our phones, tablets and laptops, and are oblivious to the strain we are putting on our bodies. This continuous head-down position can lead to an increasingly common condition known as text neck, characterised by neck and shoulder pain, tenderness and stiffness.  Another common issue is forward head carriage. In this instance the head is held in front of the shoulders, resulting in poor posture, leading to discomfort, headaches and sometimes breathing difficulties. While we know excessive screen time contributed to these conditions, factors like poor posture, anxiety and stress can also play a role.

Are you experiencing the symptoms of text neck or forward head carriage? There are several things you can do to alleviate the pain and improve your posture.

1. Limit screen time
   Start out by reducing the time you spend looking down at your phone and other digital devices. If you need to use your phone or laptop for long periods of time, take regular breaks, ideally every 20 to 30 minutes. Use these breaks to look away from the screen and stretch out your neck and shoulders.
2. Improve posture
   Be mindful of your posture throughout the day, taking notice of when you should correct it. When you’re sitting, maintain an upright posture and keep your shoulders pulled back. When you’re standing, make sure you hold your head upright with your chin parallel to the floor.
3. Strengthen your muscles
   Exercises targeting the muscles in your neck and shoulders can alleviate the pain and prevent further injury. Exercises like head rolls and shrugs done in regularly, particularly in your screen breaks, can strengthen these problem areas.
4. Get professional help
   Massage therapy is particularly beneficial in relieving the stiffness and pain of these conditions. Your therapist will tailor a treatment plan to work on alleviating your discomfort and improving your posture.

Being proactive is the key to reducing your risk of text neck and forward head carriage, and at the same time improve your overall health.  Remember to set yourself breaks from screen time where you can incorporate useful exercises to strengthen the muscles in your neck and shoulders. It’s never too soon to get professional help through massage and the right advice to help you move forward. Let’s embrace the digital age while maintaining a pain-free lifestyle and being mindful of our physical health.

Would like to speak with one of our massage therapists if you are experiencing any of these symptoms?… Click FREE ASSESSMENT to book your free 15 minute assessment with one of our massage therapist in Exeter.