Simple tips to improve posture when texting

“Texting neck” is the name for the new diagnosis that is troubling people all over the world. Technology may be moving us forward, but it’s also hunching us forward as well.

The chronic pain we’ve developed, as a result of hunching forward all day long, has become an epidemic. Forward head posture, which was mostly seen in the older generation, is now very prevalent in 16-year-old smart phone addicts.

Clearly stopping all smartphone usage is not an option. So here are some practical ways you can still be on your phone, AND save your neck at the same time.

Here some key points to think about when attempting to change your texting position (and reduce your pain):

1.Keep the phone at eye level. This will help keep the cervical spine in a more neutral position.

2.Minimize the amount that the arms are floating in front of the body. This tends to engage the shoulder muscles which can engage the neck muscles.

3. Avoid looking down for extended periods. Take a break every 20-30 min.

4.Standing and texting: Stand tall and roll your shoulders back and down. Hold your phone in left hand and use right hand for texting. Switch sides often to avoid overuse/fatigue.

5.Desk work and texting: Sit tall in your desk chair and place your elbows on your desk. Hold your phone at eye level. Push down with your elbows into the desk, and engage your back muscles.

6. Perform regular stretching and neck strengthening exercises to improve on muscle endurance and to reduce fatigue.

These are simple changes you can make to your daily life that will minimize the negative effects of your phone usage. If you find yourself forgetting and getting back to old habits, just correct yourself again.

Awareness is a key component of making changes, and being aware of the impact of all that “looking down” is the first step toward success and saving your cervical spine from pain.

And unfortunately, if you are late and already suffering from ill effects for hunched posture, do not worry! Reach out to us at wellness@curaphysiotherapyclinic.com and we’ll help you fix it!

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