Some things can be done to prevent and reverse this from progressing further. First, being aware of this situation and changing the habit of looking down at your device is the most important step. Lift your phone/tablet to eye level when texting or surfing. Also, if you spend a lot of time on a computer, place the monitor at or slightly above eye level. Even better, see if you can get a standing desk, where you can have the monitor up, preventing looking down. Secondly, you can strengthen the muscles that support good posture.
1) Interlace fingers behind neck, and gently press your head back. (Don’t press too hard; just enough to engage the back neck muscles.) Do 10 sets.
2) Standing, inhale and raise arms up over head. Upon exhale, lower arms slowly to your sides and drop head back and look up. Do 10 sets.
3) Raise arms to a T and bend the elbows so the hands are up in the air. Then do small backwards circles with the elbows, making sure to squeeze the shoulder blades together on your back. Do that until it burns you can’t anymore. With time you will be able to do it a lot longer. Do these three exercises at least 3 times a day. If you are at a computer for long duration, make sure to stand up and stretch at least once an hour, if not 2 times an hour.
Finally, the last line of defense, and one of the most important is to have a chiropractor examine and adjust the neck to increase motion in the joints and help retrain the muscles into a more optimal position. Keeping motion in the joints will slow down the progression of bone spurs, and will decrease pain caused by improper biomechanics. If you think you may be suffering from text neck and would like a comprehensive exam and consult, please call our office or schedule online.