Do You Know What Is Text Neck?

Tech neck wrinkles, also known as “text neck” or “smartphone neck,” is a growing concern among individuals who spend hours looking down at their digital devices. The condition is characterized by wrinkles and creases on the neck, as well as sagging skin. It is important to raise awareness about the risks associated with tech neck and to provide guidance on how to prevent and treat this condition.

Spinal deformity due to text neck can result from prolonged and repetitive forward head posture while using digital devices, such as smartphones and computers. This condition can result in a variety of spinal and postural changes, including a forward head posture, rounded shoulders, and a hunched back. Over time, these postural changes can cause the spine to deform

In order to prevent tech neck, it is important to maintain good posture while using digital devices. This includes keeping the head straight and looking directly at the screen, rather than looking down. It is also important to take regular breaks from digital devices, and to perform exercises to stretch and strengthen the neck and upper back.

How do I sit properly?

  • Use a footrest if your feet don't reach the floor.
  • Your knees and ankles should be in front of each other.
  • Leave a thin space between your knees' backs and the front of your seat.
  • A 90° angle between your knees and hips.
  • Use a back support or adjust the chair's backrest to provide low- and mid-back support.
  • Keep your forearms parallel to the ground and relax your shoulders.
  • Avoid remaining stationary for extended periods of time.

What's the proper way to stand?

  • Put most of your weight on the balls of your feet.
  • Maintain a slight bending of the knees.
  • Spread your feet out to about shoulder width.
  • Have your shoulders drawn back as you stand tall and straight.
  • Always maintain a level posture; your earlobes should be in line with your shoulders. Do not tilt your head to the side, back, or forward.
  • If you must stand for an extended period of time, switch your weight from your toes to your heels or one foot to the other.

What is the ideal lying position?

  • Discover the ideal mattress for you. Although a firm mattress is typically advised, some people find that softer mattresses help them sleep better and have less back pain. Your comfort is very important.
  • Sleep with a pillow. To aid with postural issues brought on by an uncomfortable sleeping position, special pillows are available.
  • Avoid lying on your stomach at night.
  • Sleeping on your back or side is typically beneficial for back pain. Pillow between your legs if you sleep on your side. Keep a pillow beneath your knees if you prefer to sleep on your back.
  • Avoid lying down immediately after your meal.
Dr. Ramesh N R
Executive Consultant
Department of Sports Medicine & Rehabilitation
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