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Ismat Khoja
Ismat Khoja
Increase in technology and its dependency in this era is leading to a modern musculoskeletal disorder known as ⁣“TEXT NECK”⁣
It’s a kind of repeated stress injury resulting in neck pain. The incidence is majorly seen in young population with the increase in mobile usage. ⁣
Bending the neck down a forward to check the screen of the smartphone affects the spine. The picture can help you understand the force acting on the neck!⁣
Common symptoms are:⁣
🔸 Neck pain with or without radiation in the arm⁣
🔸 Neck stiffness⁣
🔸Muscle weakness of the trapezius, rhomboids and external rotators of the shoulder. ⁣
🔸Cervicogenic headaches⁣
🔸Thoracic Kyphosis Leading Breathing Problems.⁣
🔸 Early degenerative changes⁣
Prevention is always better than cure. ⁣
As per a SR, here are some recommendation to prevent text neck:⁣
▪ Avoid excessive total usage.⁣
▪ Avoid prolonged static postures.⁣
▪ Use opportunities to vary whole body, head/neck and upper extremity postures during mobile use.⁣
▪ Avoid awkward postures during prolonged or repetitive use.⁣
▪ Position the mobile at a height to balance head/neck and upper extremity stress–holding the screen at around eye level encourages neutral head/neck posture but increases upper extremity loading; holding the screen at around waist/lap level increases head/neck bending but reduces upper extremity loading.⁣
▪ For longer durations of use, support the mobile at a tilt angle (e.g. with the use of device accessories) to balance neck and upper extremity stress⁣
▪ Avoid high repetition of movements such as prolonged typing or swiping on phone.⁣
▪ Avoid forceful exertions such as holding larger or heavy phone in one hand for long durations.⁣
Rehabilitation is useful in treating the condition. Primary aim would be reducing the pain, which can be achieved by:⁣ 
🔹 Mobility exercises for neck rotations and side bending⁣
🔹Ice/Hot Packs
🔹Strengthening the weaker muscle group.⁣
🔹Cervical core exercises such as chin tucks. ⁣
🔹Myofascial release if triggers present. ⁣
So don't forget how much pain your social media can give to you in literal terms! ⁣
Tag someone who needs to read this!