How Text Neck Is Killing Your Good Posture and How to Fix It

Man demonstrating what good and bad posture looks like

There are two things I can tell about you right now: You’re reading this article on your smartphone or computer and your head is most likely craning forward and downward. Am I right? This hunched-over position is probably what’s causing your forward head posture, aka “text neck.” Here’s what you need to know about solving this common problem.

What Causes Text Neck?

The average smartphone user spends two to four hours a day staring at their smartphone or computer, which equates to over 700 hours a year. Looking at your device for extended periods puts a great deal of strain on your neck, shoulders, and back. When held upright, the weight on your head is supported by your spine. This posture provides a necessary brace that significantly reduces the amount of strain on the surrounding muscles. For every inch the head moves forward from this position, the weight that your neck carries is increased. This forces the muscles below your head to compensate for the lack of support.

Tech to Save Your Neck

There’s still hope! The symptoms of text neck can be avoided or reversed with a few simple changes to your habits.

  1. Raise your phone higher: Whether you are texting, checking your emails, finding the shorter route home, or just looking at another cat video, try to raise your phone closer to eye level so you don’t need to slouch.
  2. Use a headset or earphones: When talking on the phone, try to use a headset instead of holding your phone between your ear and neck. This position puts tension and pressure on the muscles around your neck and shoulders, which may cause pain. By using a headset, you can maintain your upright posture and continue talking on the phone.
  3. Stretch: Stretching can help alleviate neck pain. Tilt your head so your left shoulder and your ear touch each other (or as close as you can comfortably get), and maintain this position for 15 seconds – repeat on the other side. You can also stretch your neck forward by bringing your chin to your chest. If you have concerns about stretches, consult with a physician or therapist about which stretching exercises are most suitable for you. Do these stretches while at your desk, watching TV, or commuting to work.
  4. Let Siri assist: Siri does more than just tell you jokes when you ask for them. Siri can actually help you avoid text neck by texting your friends for you. Simply activate Siri and ask her to make calls, send text messages, or find an address. The less you look down at your phone, the less stress your neck will experience.
  5. Take breaks from your phone: You know how your mom always told you to stop spending so much time in front of the TV and go play outside instead? This advice could save your neck! Taking regular breaks from your phone helps to reduce the stress slouching puts on your neck and shoulders. Go for a walk without your phone and notice the relief you feel.
  6. Practice mindfulness: Lastly, be more aware of your posture during the day, especially when using devices with screens. Recognizing your bad habits can prompt you to fix them. Invest in your wellbeing with the latest smart posture correction technology. The UPRIGHT GO 2 trains your back and core muscles so you can hold your head high a lot easier. It gently vibrates every time you slouch, so you can say goodbye to poor posture before text neck ever sets in.

For more practical tips and advice, read our blog on forward head posture.

Equip yourself with an UPRIGHT GO 2, the only tool you’ll ever need to improve your posture habits.

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