How can we avoid Text Neck? Different ways that can help you

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Text Neck is more widespread than you think in modern society. The fact is truer due to a combination of different factors. 

These factors usually include excessive use of mobile phones and computer systems, poor workplace ergonomics, inadequate chairs, etc.


According to a research study, the Text Neck syndrome prevalence is 68.1%.  

From this, 49.5% of participants had mild, 16.1% of participants had moderate, and 2.6% of these were with severe neck disability. (Source

Key risk factors of Text Neck to know about

Text Neck is a term that describes the stiffness and pain in the neck. 


The problem typically occurs from looking down constantly for a prolonged period. The repetitive posture of the forward head is common, especially among people with continuous device use.


It can ultimately cause strain on the upper back and neck muscles. The condition can ultimately lead to long-term discomfort and issues. 


The increased use of devices and technology in routine has made Text Neck a prevalent problem.

According to a research study, about 24% of chiropractors’ visits in the United States are due to neck pain. (Source)

Let’s have a quick breakdown of key symptoms that can cause Text Neck problems:


  • Stiffness and pain in the neck

  • Upper back pain

  • Headaches

  • Reduced motion range in the neck.

  • Numbness and tingling in hands or arm

  • Postural problems

  • Shoulder pain

  • Difficulty in sleep

How to avoid Text Neck: Best ways to prevent the problem

Despite being at risk of developing text neck problems, about 21% only know Text Neck and its prevention. (Source)

Learning to avoid text necks is imperative for virtually everyone, as the problem is increasing tremendously. 


It is because not paying attention to it can lead to major issues. 


Here we have brought some of the most effective ways that you should consider how to avoid Text Neck.

So, here we go:

1. Keep your posture good

Good posture is the fundamental cure and prevention tip for text neck.


Despite emphasizing keeping your posture good, people generally don’t have it.


It is something that everyone needs to do consciously. Here are a few quick tips to keep your posture good:


  • When sitting on a chair for a prolonged period, take a towel, roll it up, and put it around your lower back. This towel will guide your body to a rightful position naturally.

  • Imagine someone standing behind you and pulling a string from your head’s top when using your mobile phone. This visualization is effective for sitting straight and experiencing improved posture.

2. Stretching is an efficient solution.

Stretching is arguably one of the best ways to avoid text neck. 


Effective prevention starts with lightening and strengthening the neck muscles. 


Stretch your neck at different angles, even when using your device.


Here is another good stretching exercise that can help you avoid text neck.

  • Sit or stand up straight.

  • Tilt the head towards the right and keep it there for about 30 seconds.

  • Tilt your head downward so your chin touches the chest, and keep it there for about 30 seconds.

  • Do the same towards the left shoulder and hold your head there for 30 seconds.

  • Repeat these steps about 3 times in all directions to relax your neck, upper back, and shoulder muscles.

3. Take frequent breaks

According to various research studies, taking frequent breaks can prevent and lessen neck and other musculoskeletal pain. (Source)

  • Frequent breaks can help in relaxing your tired muscles.

  • It will also help relieve tension in your upper back, neck, and muscles supporting shoulder blades.

  • In addition, this activity change also allows you to change your position and relax your body for a while.



According to OSHA (Occupational Safety and Health Administration), taking various shot breaks throughout your working period is always better. Ensure to set reminders for your frequent breaks until it becomes a habit.

4. Exercise to strengthen your neck muscles

Exercise can help in improving your overall well-being. 


It will help in preventing injuries to muscles, ligaments, and tendons. 


Stretching and involving your upper back, shoulder, and neck muscles help in relieving stiffness and pain. Indulging yourself in regular exercise can help you to avoid Text Neck.


Evidence shows that indulging in regular strengthening exercises can help in improving mobility. 

It does so by increasing your muscles’ strength and flexibility.

If you are experiencing severe neck pain with headache or stiffness consistently, consider seeking medical attention. Never delay your treatment for tech neck, as it can worsen over time and cause various other chronic illnesses.


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