15 Easy Stretches to Address Your Text Neck Pain!

Today’s article is a comprehensive guide of the ways to address your text neck pain.

Study after study has proved that experiencing neck pain is a prevalent condition among the general population, targeting:

• University students
• People working from home

Fortunately, your text neck discomfort will vanish as soon as you address its causes and symptoms through physical therapy, lifestyle improvements, and light exercise.

Let’s learn more about how your text neck ties in with other medical conditions and how a chiropractic approach will help your neck and shoulder muscles feel like new!

“Take a few minutes every day to stretch your text neck pain away!”

 

What is a Text Neck?

Text neck — or “tech neck” — is a modern-day condition caused by spending too much time hunched over our phones and other electronic devices.

When we tilt our heads down toward our screens, we put extra stress on our neck and spine.

Imagine your head as a bowling ball. Normally, it’s balanced nicely on top of your spine. But when you tilt your head forward to look at your phone, it’s like you’re holding that bowling ball out in front of you. This puts a whole lot of pressure on the muscles in your neck that are trying to hold it up — way more than they’re designed to handle.

Because of this extra strain, we start to feel symptoms like neck pain, soreness, and stiffness. This condition can even lead to headaches and shoulder pain.

Even worse text neck causes a real change in the natural curve of our necks, leading to:

• Disc herniation
• Pinched nerves
• Early onset of neck arthritis

 

Why Do I Have a Text Neck?

You are likely dealing with text neck if you’re:

 

Spending Too Much Time With Your Head Tilted Forward

It’s not just texting; it could be browsing, reading, or playing games. When you’re in this position, the weight of your head puts extra stress on your neck, leading to pain or discomfort.

 

Not Taking Enough Breaks

If you’re glued to your computer screen for hours without looking up or changing position, you’re not giving your neck a chance to rest.

 

Having Poor Posture Overall

When you work long hours on a laptop or desktop and don’t maintain good posture, bad ergonomics can lead to a whole bunch of problems, including text neck.

 

What Medical Issues Can a Text Neck Cause?

Text neck can lead to various medical issues over time, including:

• Chronic neck and shoulder pain: Regular pain in your neck and shoulders is the most common symptom of text neck.
• Headaches: A strained neck can cause tension headaches.
• Reduced neck mobility: Your neck isn’t as flexible as it used to be, or it hurts when you try to turn your head.
• Early onset of neck arthritis: Over time, text neck can cause wear and tear on the structures of your neck, leading to the early onset of arthritis.
• Disc herniation: This condition occurs when one of the discs in your spine gets compressed so much that it bulges or ruptures.
• Pinched nerve: If a disc in your spine bulges enough from the pressure, it can start to press on one of your nerves, causing symptoms ranging from pain and numbness to weakness in your arms or hands.

 

Shall I See My Chiropractor for Text Neck Treatment?

Absolutely! If you’ve got a case of text neck, it’s a great idea to see a chiropractor.

Chiropractors are all about making sure your spine is properly aligned, and they have a bunch of techniques up their sleeves to help alleviate pain and improve function in your neck and spine!

When it comes to text neck, your chiropractor will assess your posture, the severity of your symptoms, and your neck’s range of motion. Then, they can provide you with treatment that may involve spinal adjustments to correct any misalignments. Plus, they can guide you on exercises and stretches that will help strengthen your neck muscles and improve your posture.

A chiropractor will also give you advice on how to prevent text neck in the future, such as:

• Ergonomic tips for your workstation
• Proper phone handling
• Reminders to take regular breaks from screen time

 

15 Exercises and Stretches to Reduce Text Neck Pain

Behind-the-Back Drill

This stretch is a total champ at opening up the chest and shoulders!

1. Stand up straight with your feet hip-width apart. Keep your knees a little soft, so you’re not locking them.
2. Interlace your fingers behind your back. You can hold onto a towel or a strap between your hands to make it easier.
3. Gently straighten your arms and lift them up away from your back. Only go as far as feels comfortable.
4. As you lift your arms, be careful not to let your ribs pop forward. Keep them down and your core slightly engaged.
5. Hold this position for about 20 to 30 seconds. Remember to keep breathing!
6. To release the stretch, slowly lower your arms back down and unclasp your hands.

 

Bow Pose

The Bow Pose is a backbend that really opens up the chest, tones the abdominal muscles, and gives a nice stretch to your whole body.

1. Lie down flat on your stomach. Bend your knees and bring your feet towards your butt.
2. Reach back with your hands and grab hold of your ankles. If you can’t quite reach them, no worries! Just go as far as you can.
3. As you inhale, lift your chest off the floor and pull your legs up and back.
4. Look straight ahead and try to keep your neck relaxed. You’re aiming to get your body to look like a bow, with your arms as the string.
5. Hold the pose for 15-20 seconds, or however long feels good for you. Remember to breathe!
6. Exhale and slowly lower your chest and legs back to the floor. Let go of your ankles and relax.

 

Cat-Cow

The Cat-Cow stretch is super for your back and neck, and guess what? It’s super easy, too!

1. Start by getting on all fours on a comfortable surface. Make sure your hands are under your shoulders and your knees are under your hips.
2. Slowly drop your belly towards the mat, lift your chin and chest, and gaze up toward the ceiling. Take a nice deep breath in as you do this.
3. As you exhale, draw your belly to your spine and round your back toward the ceiling. The head comes down to look towards your navel, but don’t force it, just let it drop comfortably.
4. And there you have it, that’s one rep!

 

Chin Tuck

This simple exercise can be done anywhere — at your desk, while watching TV, or even when waiting for your coffee to brew!

1. Get yourself in a comfortable position. You can either be standing up or sitting down.
2. Look straight ahead while keeping your spine straight. Pretend there’s an invisible string pulling the crown of your head towards the ceiling.
3. Without tilting your head in any direction or rounding your shoulders, slowly draw your chin back towards your throat.
4. You should feel a gentle stretch along the back of your neck and maybe even down into your shoulders.
5. Hold that position for about 5 seconds, then relax. Aim for about 10 reps in total.

 

Downward-Facing Dog

This stretch is awesome for your back, shoulders, hamstrings, calves — pretty much everything!

1. Start on your hands and knees, with your wrists under your shoulders, and your knees under your hips. Tuck your toes under.
2. Take a deep breath, and as you exhale, lift your knees off the floor. You’re gonna push your butt up towards the ceiling.
3. Push the floor away with your hands and feet.
4. Keep those arms straight, but don’t lock your elbows. Your ears should be in line with your arms, so you’re not straining your neck.
5. Try to bring your heels down towards the ground.
6. Take deep breaths and chill here for a few seconds.
7. To come out of it, slowly lower your knees back to the floor.

 

Exaggerated Nod

This easy stretch can help relieve tension in your neck, especially if you’ve been stuck in that text neck position.

1. Stand or sit up straight, with your shoulders relaxed.
2. Slowly lower your chin down towards your chest, as if you’re nodding in slow motion. You should feel a gentle stretch along the back of your neck.
3. Hold this position for about 5 seconds.
4. Slowly lift your chin up towards the ceiling, extending your neck backward.
5. Hold this position for another 5 seconds.
6. Return to the starting position. Aim for about 10 reps in total.

 

Padahastasana

Also known as the Standing Forward Bend, this yoga pose is fantastic for giving your back, legs, and even your mind a healthy stretch.

1. Stand straight, with your feet hip-width apart. Let your arms hang loose at your sides.
2. Take a deep breath in, and as you exhale, bend forward from your hips. You’re aiming to bring your head towards your knees.
3. Try to place your hands beside your feet on the floor. If you can’t reach the floor, no worries! Just go as far as you can.
4. Hold the position for a few seconds or even a minute if you can. Remember to breathe.
5. Bend your knees slightly, and then slowly roll your spine up until you’re standing straight again.

 

Quadruped Thoracic Rotation Stretch

This is an amazing stretch for increasing mobility in your upper back and improving your posture.

1. Get on all fours on a mat. Your hands should be right under your shoulders, with your knees under your hips.
2. Place your right hand behind your head to keep it aligned.
3. Rotate your right elbow and shoulder towards your left elbow. Only your upper back should be rotating.
4. Go as far as your flexibility allows, then pause for a moment.
5. From there, rotate your right elbow up towards the ceiling, following the movement with your eyes.
6. Hold for a moment at the top, really feeling the stretch through your back and spine.
7. Bring your right hand back behind your head. Repeat 5-10 times before switching to your left side.

 

Reverse Shoulder Stretch

This one’s a winner if you’re looking to loosen up those tight shoulders, especially after a long day of typing away or doing any work that has your arms out in front of you.

1. Stand up straight with your feet hip-width apart. Keep your knees slightly bent.
2. Extend your arms out behind you and clasp your hands together. If you can’t quite reach, that’s alright! You can use a towel or a strap to help bridge the gap.
3. Slowly lift your hands upwards. You’re aiming to feel a good stretch across your chest muscles and shoulders.
4. Keep your back straight and your gaze forward at all times.
5. Hold the stretch for about 20 to 30 seconds.
6. Gently lower your arms, unclasp your hands and give them a little shake.

 

Seated Heart Opener

This stretch is fantastic for opening up your chest, stretching your shoulders, and counteracting forward slouching.

1. Find yourself a comfy seat. It could be a chair, the edge of your bed, or even a yoga block if you’ve got one.
2. Sit close to the edge of your seat with your feet firmly planted on the ground. This will help you maintain balance during the stretch.
3. Reach your hands behind you and place them on the edge of your seat. Your fingers should be pointing away from your body.
4. Lift your chest towards the ceiling, letting your head drop back gently if it feels okay for your neck.
5. You should feel a wonderful stretch across your chest and front shoulders. Remember to keep breathing and enjoy the stretch.
6. Hold this pose for 30 seconds.
7. Slowly lift your head back up and release your hands.

 

Seated Neck Release

The Seated Neck Release is a simple yet effective stretch for relieving tension in your neck and shoulders. You can do it pretty much anywhere you can sit down, so it’s perfect for a quick break during your workday.

1. Start off by finding a comfy seat. You could use a chair, a bench, or even the floor. Make sure your back is straight.
2. Sit up nice and tall while relaxing your shoulders.
3. Gently tilt your head to the right, aiming to bring your ear towards your shoulder. You should feel a nice stretch down the left side of your neck and into your shoulder.
4. Hold this position for about 30 seconds, then slowly lift your head back up.
5. Repeat the same steps while tilting your head to the left.
6. You can do this stretch as often as you need to throughout the day. It’s a great way to break up long periods of sitting or standing.

 

Thoracic Extension

The Thoracic Extension stretch is an effective way to loosen up the thoracic spine and combat a slouchy posture.

1. Start by sitting on the edge of a chair, with your feet flat on the ground. Make sure your knees are bent at a comfortable, 90-degree angle.
2. Interlace your fingers and put your hands behind your head.
3. Lean back over the edge of the chair while keeping your lower back and hips steady.
4. As you lean back, take a nice, deep breath. You should feel a stretch in your chest and a nice extension in your upper back.
5. Hold the stretch for a few seconds. Remember to keep breathing!
6. Exhale and return to the starting position. Aim for about 10 reps in total.

 

Thread the Needle

This yoga practice staple a fantastic pose to release tension and increase flexibility in your shoulders, upper back, and neck.

1. Start by getting on all fours — hands under your shoulders and knees under your hips.
2. Take your right hand and slide it, palm facing up, under your left arm.
3. Keep sliding that right hand over to the left until your right shoulder and the right side of your face gently rest on the floor. Your gaze should naturally be towards the left.
4. Your left hand can stay where it is, or for a deeper stretch, you can extend it out in front of you on the floor.
5. Hold this position a few deep breaths. Enjoy the twist and the stretch across your shoulder and upper back.
6. To come out of the stretch, push gently into your left hand, slide your right hand back to its starting position, and return to all fours.
7. Repeat the same steps, but this time thread your left hand under your right arm.
8. You can do this stretch a few times on each side, or as often as needed throughout the day.

 

Trap Stretching

This stretch is perfect for relieving tension in your upper back and shoulders, specifically targeting your trapezius muscles.

1. Start by standing or sitting up tall, ensuring your back is straight.
2. Take your right arm, reach it over your head and place your hand on your left ear.
3. Gently pull your head to the right, tilting it towards your right shoulder.
4. Hold that position for about 15-30 seconds. You should feel a nice stretch on the left of your neck and into your shoulder.
5. Release slowly, bring your head back to center, and switch sides to balance it out.
6. Do this stretch a couple of times on each side, or until you feel your tension melting away.

 

T-Spine Windmill Stretch

This stretch is all about increasing mobility in your thoracic spine. Plus, it feels amazing!

1. Start off in a tabletop position — hands under shoulders and knees under hips.
2. Take your right hand and place it behind your head. Your elbow should be bent and pointing out to the side.
3. Rotate your right elbow towards your left elbow under your body. Follow the movement with your eyes.
4. Once you’ve rotated as far as you can go, reverse the movement and rotate your right elbow up towards the ceiling. Let your gaze follow the movement.
5. Try to keep the rest of your body still during the stretch. The movement should come from your thoracic spine, not your hips or lower back.
6. Repeat this windmill-like motion 10 times, then switch sides.

 

5 Effective Ways to Prevent Text Neck Pain

Aside from stretching, you can adopt a proactive approach to tech neck pain. Our 5 effective tips will help relieve all that pent-up stress in your neck and shoulder muscles, minimizing your text neck risk.

 

Hold Your Phone the Right Way

Try holding your phone at eye level as much as possible. It’ll prevent you from bending your neck and straining those tight muscles. Maybe you’ll get a bonus arm workout, too!

 

Take Some Time Away From Your Phone

Even if you’re mid-scroll through the funniest Twitter thread, make sure to take frequent breaks.

Lift your head up, roll your shoulders, do a quick stretch, or simply look out the window for a bit. It’ll help reset your posture and give your eyes a break too.

 

Invest in a High-Quality Standing Desk

If you’re spending hours a day working at a desk, it might be time to consider getting a standing desk. It helps promote better posture and reduces the risk of neck, shoulder, and back pain. 

Plus, switching between sitting and standing throughout the day can keep you feeling more alert and engaged.

 

Keep an Eye on Your Posture

Try to keep your back straight and shoulders back when you’re standing or sitting. Imagine a string pulling you up from the top of your head. And don’t forget about your lower body — keep your feet flat on the floor when you’re sitting, and try to avoid crossing your legs.

 

Does Your Chair Support Proper Posture?

If a standing desk isn’t your thing, a high-quality ergonomic chair can make a world of difference. These chairs are designed to support your body properly and can be adjusted to fit you just right. It’s an investment, but your body will thank you!

 

Looking for a Text Neck Chiropractor? Dr. Doerr Can Help!

At Bergen Chiropractic and Sports Rehabilitation Center, our chiropractic team, under the leadership of Dr. Gregory Doerr, adheres to the highest and most professional medical standards to provide superior chiropractic help. Our mission is to provide unparalleled patient care in a comfortable, healing atmosphere. 

Access our contact form or call us at (201) 945-4075 to learn more about our chiropractic treatment services! Our chiropractic offices at 532 Anderson Avenue, Cliffside Park, NJ 07010, and 62 Summit Ave, Hackensack, NJ 07601, are ready to welcome you as we proudly serve New York, New Jersey, Philadelphia, PA, and Baltimore, MD, areas. Also, feel free to access our blog, Facebook, and Instagram pages for more information on chiropractic treatments!

 

References

1. Lambrou, Dr. Dimitrios. “11 Tips for Getting Rid of Tech Neck.” Northeast Spine and Sports Medicine, 23 Sept. 2022, www.northeastspineandsports.com/blog/11-tips-for-getting-rid-of-tech-neck-northeast-spine-and-sports-medicine/. Accessed 3 Jul. 2023.
2. Kassel, Gabrielle. “Fix Text Neck with These 6 Exercises and Lifestyle Tips.” Healthline, Healthline Media, 30 May 2020, www.healthline.com/health/fitness-exercise/text-neck-treatment#prevention-tips. Accessed 3 Jul. 2023.
3. “Say Goodbye to Tech Neck: 5 Essential Physical Therapy Exercises to Help You Get Rid of Pain.” Kessler Rehabilitation Center, www.kesslerrehabilitationcenter.com/why-choose-us/news-blog/physical-therapy-exercises-for-tech-neck-treatment/. Accessed 3 Jul. 2023.
4. Haupt, Angela, et al. “‘Tech Neck’: Why It’s so Bad for Your Health and How to Beat It.” EverydayHealth.Com, www.everydayhealth.com/wellness/how-to-beat-tech-neck-and-why-its-so-bad-for-your-health/. Accessed 3 Jul. 2023.
5. David, DeWitt. “Text Neck Treatment and Prevention.” Spine, www.spine-health.com/conditions/neck-pain/text-neck-treatment-and-prevention. Accessed 3 Jul. 2023.
6. “Text Neck: Health Problems, Finding Relief, and More.” WebMD, WebMD, www.webmd.com/pain-management/what-to-know-text-neck. Accessed 3 Jul. 2023.