Using gadgets like smartphones, tablets, and laptops has become a part of everyday life. However, prolonged hunching over while using your phone can actually affect your neck health. This condition is known as text neck or tech neck .
Text neck is a neck and posture disorder caused by a persistently lowered head position for prolonged periods. While seemingly minor, this condition can cause discomfort and disrupt daily activities if left untreated.
What is Text Neck?
Text neck is a condition of pain and tension in the neck caused by using gadgets with the head down for too long.
When the head is lowered, the load on the neck increases significantly compared to a normal upright position. The lower the head, the greater the pressure on the neck muscles and bones.
This condition is becoming more common, especially in people who:
- Often play smartphone
- Working in front of a laptop for a long time
- Frequently scrolling social media
- Having poor sitting posture
Text Neck Symptoms
Symptoms of text neck can appear gradually and are often dismissed as just a simple ache. Some common symptoms include:
- Pain or stiffness in the neck
- Shoulders feel tense
- Headache
- Upper back pain
- Neck feels stiff
- Hunched posture
- Pain that gets worse after using old gadgets
In some conditions, complaints can also spread to the arms or cause a tingling sensation.
Why Does Text Neck Occur?
The human head weighs about 4–5 kilograms in a normal position. However, when the head is bent, the pressure on the neck increases many times.
If this position is held continuously for a long time, the muscles, joints, and bones of the neck can experience excessive tension, triggering pain and postural disorders.
Factors That Increase the Risk of Text Neck
Some habits that can increase the risk of text neck include:
- Playing on your cell phone for too long
- Non-ergonomic sitting position
- Lack of stretching while working
- Using gadgets while lying down
- Staring at the screen in a downward position continuously
How to Prevent Text Neck
To maintain neck health, there are several steps you can take:
1. Position the gadget at eye level
Try not to position the screen too low so that your head doesn't keep looking down.
2. Limit Gadget Use
Reduce the use of gadgets for too long without a break.
3. Do Stretching
Take time to stretch your neck and shoulder muscles, especially after working or playing with gadgets.
4. Improve your posture
Sit up straight and use a comfortable chair while working.
5. Take Regular Breaks
Try taking a break every 30–60 minutes to reduce muscle tension.
When Should You See a Doctor?
Consult a doctor immediately if:
- Neck pain does not improve
- The pain is getting worse
- Tingling sensation in the hands
- Difficulty moving the neck
- Complaints begin to interfere with daily activities
An examination is necessary to determine the condition of the neck and determine appropriate treatment.
Conclusion
Text neck is a neck condition caused by prolonged hunching over while using a device. This condition can cause neck pain, shoulder tension, and even poor posture if left untreated.
Maintaining good posture and limiting excessive gadget use can help reduce the risk of text neck. If you experience any symptoms, don't hesitate to seek further evaluation. Visit EMC Alam Sutera Hospital immediately for a consultation with a doctor and appropriate treatment.
Article written by Dr. Jephtah Tobing, MD, B.Med.Sci (Hons), Sp.OT (K-Spine) (Orthopedic & Traumatology Specialist, Spine Consultant at EMC Alam Sutera Hospital & EMC Grha Kedoya).