7 simple ways to combat text neck in a smartphone-obsessed world | Health Conditions News

Experts say that maintaining a good posture is key to keeping the shoulders relaxed and back straight. It is advised to put reminders for a day to fix the posture and sit correctly.

Experts say that maintaining a good posture is key to keeping the shoulders relaxed and back straight.

New Delhi: Sit with your back straight and avoid hunching – these phrases have been heard for far too long and more often than one can recall. Initially, it did not sound relevant enough due to a lack of awareness of the possibilities that are likely to occur at an advanced age such as back pain and a hunched back. But in an era when everyone across age groups is obsessed with screens, it becomes far more important to prevent a condition known as ‘text neck’. Constantly bending to look at a screen is a serious cause of concern and needs to be addressed as it leads to neck pain in the long run, and sometimes even worse possibilities.

Wondering how you can prevent a text neck?

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In an interaction with News9Live, Dr. Bhupendra Pratap Bharti, Associate Director, Spine Surgery, Max Super Speciality Hospital Patparganj, shared some basic tips to treat a text neck or prevent it in a digital world.

1. Ergonomic setup: Adjust your workspace to keep screens at eye level. Use a stand for laptops or raise monitors to prevent hunching over.
2. Regular breaks: Follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away to reduce strain.
3. Stretch and strengthen: Incorporate neck and shoulder stretches into your daily routine. Exercises like chin tucks and shoulder rolls can help strengthen muscles.
4. Posture improvement: Experts say that maintaining a good posture is key to keeping the shoulders relaxed and back straight. It is advised to put reminders for a day to fix the posture and sit correctly.
5. Limit screen time: Set boundaries for your device usage. Try to reduce time spent on phones and tablets, especially for prolonged activities.
6. Use voice-to-text: Minimise typing by using voice-to-text features when possible, reducing the need to look down at your device.
7. Stay hydrated: Drink plenty of water. Proper hydration helps maintain muscle function and can alleviate some discomfort associated with tension.

Simran Arora

Simran Arora is a Chief Sub Editor for the health beat at News9. With 6 years of experience in the industry, she looks at news, features and every unique development in the health sector.

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