What is "Text Neck," and How Can You Prevent it?

In today's digital world, we spend a significant amount of time looking at screens. Whether it's our smartphones, tablets, or laptops, we're constantly tilting our heads downwards to view these devices. While this may seem harmless, this repetitive motion can lead to a condition known as "text neck.” This post will discuss text neck and the steps you can take to prevent it.

Text neck is a term used to describe the strain and pain that can occur in the neck and upper back due to the constant forward head posture that occurs when looking at screens. This condition is becoming increasingly common as we spend more and more time looking at screens, both at work and in our personal lives.

One of the main causes of text neck is the position of our screens. Most of us hold our phones and tablets at a level that requires us to tilt our heads forward, putting a significant amount of strain on our neck and upper back muscles. Additionally, our laptop screens are often positioned too low, requiring us to hunch over to view them, further exacerbating the problem.

The symptoms of text neck can include neck pain, upper back pain, shoulder pain, headaches, and even tingling or numbness in the arms and hands. Over time, this condition can lead to chronic pain and even damage to the spine.

Fortunately, there are steps we can take to prevent text neck. First and foremost, we should aim to keep our screens at eye level. When using our smartphones or tablets, we can hold them up higher or use a stand to keep them at a more comfortable angle. With laptops, we can use a stand or raise the screen to the appropriate height.

Another way to prevent text neck is to take frequent breaks from our screens. We should aim to take short breaks every 20-30 minutes to stretch and move our neck and back muscles. This can help prevent stiffness and pain caused by prolonged screen time.

Additionally, exercises that strengthen the neck and upper back muscles can be helpful in preventing text neck. Some examples include chin tucks, shoulder blade squeezes, and neck stretches.

In conclusion, text neck is a condition that is becoming increasingly common in today's digital age. By taking steps to prevent it, such as keeping screens at eye level, taking frequent breaks, and doing exercises to strengthen our neck and upper back muscles, we can avoid the pain and discomfort associated with this condition. By being mindful of our posture and screen time, we can ensure that our digital devices don't negatively impact our physical health. If you would like to better understand text neck and how to prevent it, give us a call to schedule a consultation with one of our chiropractors.

3 Reasons Why You Should Meditate

Meditation is an ancient practice that helps to bring peace and calmness to the mind. It has been used for centuries by many cultures around the world to help individuals find inner balance and clarity. It can also have a positive effect on your physical health, as it helps to reduce stress levels and improve your nervous system. This week we’ll break down 3 Reasons Why You Should Meditate.

1. Increased self-awareness & reflection: While meditation itself is a simple act that involves focusing on one's breath, mantra or repetitive sounds in order to achieve a state of deep relaxation, it is not easy. Our minds wander naturally, and your mind will definitely wander when you start meditating. However, this practice teaches us to be come aware of that fact, and take an observational approach to it. That means acknowledging our mind wandered, letting it go, and returning to our breath, or mantra. This practice increases our awareness of our thoughts and emotions, and can help us become less reactionary. This type of self-reflection is key to understanding ourselves and how we can best navigate our environment.
   

2. Lowers stress and anxiety: Meditating regularly is one of the best ways to reduce stress levels and lower anxiety. Our nervous system’s response to stressful situations is to go into protect-mode. Our minds race with every possible thought of what could happen to us. Meditation practice helps us slow down and ideally stop those racing thoughts. This is called practice for a reason. We are practicing quieting our minds. Like any other skill we want to get better at, it takes practice. It can be helpful to play a music track or relaxing sounds of nature while we practice. The point of meditation is not to concentrate on anything in particular, but rather to recognize the breath moving in and out of the body. Remember your breath when you are aware that thoughts are coming in and going out. You might notice their speed or intensity change as they pass through your mind. You can also try counting to 3 or 4 on your inhales and exhales to help concentrate on your breath.
   

3. Improved Overall Health: The mind-body connection is incredibly strong and important to understand. Everything that goes on in our minds, our body witnesses and stores the impacts of. As we quiet our minds with meditation, our bodies reap the physical benefits as well. Studies show that meditation can improve cognitive function and decrease the risk of developing Alzheimer’s or dementia. It can also, via the increase in production of melatonin, reduce our risk for disease such as cancer. Meditation has also been shown to increase immune system activity.

If you’re interested in learning more about the benefits of meditation, ask your Chiropractor.