If the answer to both of these questions is yes then you could be suffering from a condition called 'text neck'. Text Neck is quite simply Neck Pain caused by spending long periods of time hunched over a smart phone or similar device. The pain and tightness is spread across the back of the neck and into the shoulders, with often a pulling sensation felt in the mid back.
Below is a diagram showing how the weight of the head increases with each degree extra of forward head posture.
This forward head posture if adopted for long periods of time begins to affect the muscles of the neck and shoulders, with the muscles at the back of the neck and shoulders becoming longer and weaker and the muscles at the front of he neck becoming shorter and tighter. All this adds up to a weak neck that is vulnerable, painful and susceptible to pinched nerves and other problems.
If your neck is feeling tight and painful, you may find temporary relief from the neck pain through holding the phone at eye level, however the structure of the musclulature has been altered and you will need specialist help and exercises to help restore them.
Going to see a Chiropractor for specialist assessment and treatment of your neck pain is recommended to make sure the joints are all working correctly, receive specialist advice on retraining your muscles and improving any other aspects of your posture which may be contributing to your pain and tightness.
The next blog from Costello Chiropractic Clinic will include some at home Neck strengthening exercises you can try.
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