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Paramus Physical Therapist Discusses "Text Neck" Prevention

Do you suffer from “text neck”?

Modernization brings with it modern problems. Within recent years, a chiropractor coined the term “Text Neck”. Even with good vision and an awareness of your posture, viewing content on your device – especially a smart phone – is a growing and clear problem for people of ALL ages. 

It is extraordinarily difficult to maintain good posture while reading, even when using a desktop computer. All of these activities contribute to forward head posture followed by a flattened lower lumbar spine. In addition to neck pain, poor posture can lead to headaches, lower and upper back pain, pinched nerves, increased chances of developing arthritis, “soreness”, “stiffness” and “knots”.
You may have recently heard that sitting is being described as the “new smoking”; this couldn’t be any more true when talking about musculoskeletal and cardiovascular conditions. Maintaining one position for too long- sitting, standing, or lying down – is not good. Movement and frequent changes in position are the keys to many health issues and text neck is not unique.
Here are my top tips for “Text Neck” prevention and treatment:

  1. Avoid sitting longer than 20- 30 minutes at a time.
  2. When holding your phone, hold it to up to minimize flexed neck position, and try to support arms to reduce stress on neck muscles.
  3. When possible, read materials on a computer desktop or desktop that is ergonomically set up.
  4. Perform gentle postural exercises.
  5. Get your eyes checked for your first pair of eyeglasses or to see if you need an updated prescription.
  6. DON’T READ IN BED!
  7. Use voice activated software on your phone when possible.
  8. Use reader (when available) on smart phone or tablet.
  9. Start Yoga or Pilates classes to improve your awareness of posture and breathing in standing and sitting.

If you often find that you end up sitting longer than you had planned, try setting a timer for 20 or 30 minutes. You’ll be amazed at what a difference that can make.
Best –
Tom
Apex Orthopedic Rehabilitation in Paramus, NJ provides orthopedic, spine and sports physical therapy services for the greater Ridgewood, Paramus, and Bergen County region. This blog is intended for informational purposes only and should not be used for diagnostic or prescriptive purposes. The views expressed here are the author’s views and should be taken as suggestions. Always consult your doctor or healthcare practitioner before engaging in a physical therapy or rehabilitative program.

Tom Willemann

Tom Willemann

Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey. Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
Tom Willemann

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