After you’ve finished scrolling through social media or texting your friends for too long, you might feel pain and stiffness in your neck. This is what medical professionals have coined “text neck.” With the majority of Americans owning a smartphone, many individuals will feel the effects of looking up and down at their phone. Fortunately, there are steps you can take to remedy this pain. In addition to seeing your chiropractor, try out these tricks to avoid text neck pain.

How Can You Avoid Text Neck Pain?

Change How You Text

Most people hold their phone at chest level and look down at it while they type or scroll. This strains the muscles in your neck and strains your vertebrae. To help avoid this strain, hold your phone in front of your face while you type. It may feel awkward at first, but your neck muscles will thank you.

Stop & Stretch

While you are using your phone or looking down at a laptop, be sure to take breaks and stretch. If you need a reminder to limit this time, set an hourly alarm. While stretching, arch your neck to look up and move your head side to side. Also be sure to stretch your shoulders and upper back, as these can also get tight while using tech. Your chiropractor can give you additional stretches to do at work and home.

Strengthen Your Neck

Stronger neck muscles can make you less vulnerable to pain and stiffness. Regular exercise can strengthen the neck and increase spinal flexibility. Yoga, pilates, swimming, and weight training are just some of the types of workouts that can help your neck and spine.

Put Down Your Phone

Recent data shows that the average American spends five hours per day on their smartphones. That is five hours per day with pressure on your neck. One of the best ways that you can protect your neck is to spend less time looking at your phone. Find additional hobbies and get active to improve your spinal health.

Adjust Your Posture

Smartphone habits can contribute to poor posture, so it’s important to be conscious of how you are holding your spine, shoulders, and hips. A chiropractor can help you check in with your posture and make adjustments to improve it. This can keep your neck loose and pain-free as often as possible. 

Has texting been a pain in the neck? The team at Alpha and Omega Chiropractor in Ruidoso, NM can lessen your pain and improve your posture. These trained professionals have been providing well-rounded care to residents for 10 years. With their compassionate approach to chiropractic care, they will examine your spinal health and begin a series of personalized treatments that match your needs. To view a full list of services, visit their website or call (575) 258-5999 for more information.