5 Easy Solutions to Fix "Text Neck"


Who is guilty of scrolling through Facebook, Youtube, Instagram, Twitter, TikTok throughout the week?  I know I am GUILTY of too much screen time on my phone! Your most important form of obtaining entertainment and information may actually be causing you harm!  Neck pain, upper back pain, and arm pain might be a direct result of a rapidly growing trend in healthcare “Text Neck.”


Continue reading to see modifying your behaviors and physical therapy could improve your quality of life!


Parish Physical Therapy in Scott, LA

Your Cell Phone Could Be Causing You PAIN!

Who is guilty of scrolling through Facebook, Youtube, Instagram, Twitter, TikTok?  Streaming video through Netflix and Hulu? Using Google to search for a recipe to make pancakes in the morning for your kids?  I know I am GUILTY AS CHARGED! Your most important form of obtaining entertainment and information may actually be causing you harm!  Neck pain, upper back pain, and arm pain might be a direct result of a rapidly growing trend in healthcare “Text Neck.”

For a vast majority of the world, our cell phones have become such a large part of our everyday lives.  From contact lists of friends, family, and business acquaintances to our photos, our cell phones are rapidly becoming an extension of who we are as a person.  As a direct result, we are beginning to spend more and more time on our cell phones every day.  Provision Living conducted an interesting study, which shows that the average person spends approximately 5.4 hours a day on their phone.  https://www.provisionliving.com/news/smartphone-screen-time-baby-boomers-and-millennials  More than 5 hours a day staring down at a phone or tablet!

Day by day, “Text Neck” is becoming more and more prevalent. Symptoms present as headaches, neck pain, neck stiffness, shoulder pain, upper back pain, pain that runs down your arms to the hands, numbness and tingling in the hands, decreased strength in arms and hands.

So what steps can YOU take TODAY to get rid of YOUR pain?  Here are 5 ways to help:

  1. Decrease Screen Time

    First and foremost, decreasing the amount of time every day that you spend looking down at your cell phone or tablet will significantly improve your body’s ability to heal itself. There are various free apps that you can download to your phone or tablet that can control how much time you are allowed to spend on certain apps, phone calls, etc.  According to Parents.com these are the 5 best apps to control screen time.  https://www.parents.com/kids/safety/internet/best-apps-for-parents-to-monitor-and-limit-screen-time/
    On Apple iPhones, you can go to Settings > Screen Time to fully customize downtime, app limits, communication limits, allowed apps, and even block certain time-consuming apps.

  2. Improve Ergonomics

    The definition of “ergonomics” is: “an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely.” When using your phone or tablet, the device should be at eye level; prevent looking up or down at the device by bending your neck or back.  Use a lap desk or a stand to help your cell phone or tablet remain at eye level.

  3. Improve and Monitor Posture

    Proper posture is an important part of our overall health that we often neglect. Be mindful of keeping your shoulders back, neck in a neutral position with your nose pointing straight ahead, and relax your shoulders.  When sitting in a chair, prevent slouching in your chair.  Sit all the way back in the chair with feet flat on the floor and arms at your side resting on armrests or in your lap.

  4. Stretch Tight Muscles and Strengthen Weak Postural Muscles

    The most common symptoms will be tightness in neck, shoulder, and chest musculature. Stretches to the following muscles will help to relieve tension: Upper Trapezius, Sternocleidomastoid, Scalenes, and Pectorals. Weakness in postural muscles are often treated with Chin Tucks and Scapular Retractions.

  5. Contact US!

    If these helpful tips have helped to decrease but not completely relieve your pain, please give us a call at Parish Physical Therapy to further address any issues that you are having due to “Text Neck.” We will perform a comprehensive total body assessment and CUSTOM tailor a plan to eliminate your plan.  At Parish Physical Therapy, we have a plethora of tools for treatment that may be unavailable to you at home: Dry Needling, Cupping, Hypervolt, Instrument Assist Soft Tissue Mobilization, Kinesiotaping, Ultrasound, Electrical Stimulation, Moist Heat Packs, Massage, and Traction.  We are a hands-on clinic and would love the opportunity to help you eliminate your pain symptoms by treating the CAUSE.

If any of this information has benefited you or someone that you know may benefit from seeing a Physical Therapist, Contact Us NOW at Parish Physical Therapy to speak with a Physical Therapist. I would love the opportunity to help empower YOU to live your best life!

Send us an email at info@parishptla.com to let me know!

Jessica & Chad Jimenez, PT, DPT

Owners of Parish Physical Therapy

A Lady Texting On Her Phone

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Shoulder pain

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Informational Flyer About Text Neck

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