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Say Goodbye to Text Neck - 10 Essential Tips

Updated: Mar 12




In today's digital age, a new health concern is emerging that affects almost everyone glued to their laptops, smartphones and tablets—Text Neck. As chiropractor with 34 years of experience, I've witnessed a surge in patients presenting with neck pain, stiffness, and discomfort, all attributable to the prolonged use of mobile devices and laptops. Text Neck is not just a temporary discomfort but can lead to serious long-term health issues if not addressed. Let's explore what Text Neck is along with 10 actionable tips to prevent it.


Understanding Text Neck

Text Neck occurs from the forward head posture adopted while using mobile devices, leading to strain on the neck muscles, tendons, and ligaments. Overtime this posture can cause significant neck discomfort resulting in changes to the cervical spine's curvature which can lead to headache and migraines.


10 Tips to Prevent Text Neck

  1. Elevate Your Device: Keep your device at eye level as much as possible to avoid bending your neck down.

  2. Take Frequent Breaks: Practice the 20-20-20 rule; every 20 minutes, take a 20-second break and look at something 20 feet away.

  3. Exercise Regularly: Engage in neck and shoulder exercises to strengthen muscles and improve flexibility.

  4. Adjust Your Posture: Be mindful of maintaining a neutral spine position with your shoulders back and down.

  5. Use a Stand: When possible, use a stand for your device to keep it at a comfortable viewing height.

  6. Limit Screen Time: Be conscious of the time spent on devices and try to reduce unnecessary usage.

  7. Stretch Often: Incorporate stretching into your daily routine to relieve tension and improve circulation.

  8. Practice Neck Alignments: Simple alignment exercises can help maintain a healthy neck curvature.

  9. Invest in Ergonomic Furniture: Chairs and desks that support good posture can significantly reduce the risk of Text Neck.

  10. Seek Professional Help: If you're experiencing persistent neck pain, consult a chiropractor such as Dr. Adam Nachmias for personalized advice and treatment.


By implementing these tips along with chiropractic adjustments and cervical traction treatments, you can significantly reduce the risk of developing Text Neck and promote a healthier, more comfortable lifestyle in our technology-driven world. Remember, prevention is key and taking proactive steps today can safeguard your health for tomorrow.


Click below to schedule a consultation with Dr. Nachmias to discuss treatment best for you








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