Is Your Smartphone Causing Your Neck Pain?
Part 1: How You Look at Your Phone Matters
Are you feeling some pain, numbness, or tanginess around your neck? Surprisingly, this could be due to text neck. Text neck is the pain or injury on your neck caused due to excess time spent on a phone or a digital device. The way you look at your phone matters because your shoulders bend and your neck muscles will strain if you bend. According to a specialist, Robert Bolash, MD, "Looking down and dropping your head forward changes the natural curvature of your neck. Over time, that misalignment can strain muscles and cause wear and tear on the structures of the neck." Therefore, you should be mindful of your posture when using your phone. So how do you avoid neck pain caused by looking on your smartphone for long? Here are a few tips to consider.
Part 2: Tips to Avoid Neck Pain Caused by Your Smartphone
You can avoid neck pain caused by using the phone in the right position and doing massages. Here are some tips that you need to follow while using your phone to prevent neck pains.
1. Reduce Cell Phone Usage
Today, nearly everybody has a cell phone. A cell phone is where you get news, connect with friends and family, play games, read books, watch movies, play songs, attending online classes, among others. As much as a cell phone is yours and you have the freedom to use it anytime, you can reduce cell phone usage to reduce neck pain. You can put a screen timer to help you control and minimize time usage on your smartphone. Luckily, for some social media platforms such as Instagram and Facebook, you can set time limits and get a reminder of the time you have used on a social media platform when you exceed the limit. Being disciplined on phone usage is paramount to avoid neck pains.
2. Hold the Phone Higher
Another useful tip to avoid neck pains is to hold your phone in the proper position not to strain your neck muscles. It is advisable to hold your phone higher to eye level. At eye level, you can view your phone without bending your neck. Although this might not be achievable while in public places because people might snoop on your phone, it's still the right position to use your phone. Normalize holding your phone at your eye level.
On any given day provided you using your phone, normalize doing stretches. There are three types of stretches that you need to do daily.
- Chin Tuck: This is a kind of a stretch where you head backward while slightly tucking your chin for some seconds while seated. Doing chin tuck should prevent text neck.
- Sitting Lumbar Roll: You need to be seated and support your back with a lumbar roll for this stretch. Next, ensure that your ears and shoulders are in a straight line.
- Scapular Retraction: Here, you need to stretch your arms and bend your elbow at 90 degrees downwards. From there, gently pull your shoulders backward, squeezing your shoulder blades together. Hold for about ten seconds, release and repeat.
After doing the stretches, you need to complete the day by doing a massage. Luckily with the presence of mobile hand massage guns, you don't need to go to a massage parlour to get a muscle recovery massage. Urikar Pro 3 is a noiseless deep tissue massage gun that comes in handy in relieving pain necks caused by the phone's long usage. It comes with six interchangeable heads suited for body parts such as the neck, shoulders, bones, cervical muscles, whole body, and sensitive parts. Yours is just to fix the head and set the speed and time of the massage.
The beauty of Urikar Pro 3 is that it has a 180 rotating arm so that you can do massages easily and reach areas that other massage guns cannot reach. Moreover, when it is fully charged, its battery can last up to 10 hours; thus, you don't need your soothing massages being interrupted.
Part 3: How to Relieve Neck Pains with Urikar Pro 3 Massage Gun
Step 1. First, wipe the massage heads and massage gun with a damp cloth. Next, pick the right massage head and insert it into the massage. For this case, since you are targeting the neck, go for the ball head ideal for the whole body. You can also use the U-shaped head since it is suitable for shoulders, cervical vertebrae, and bilateral muscles.
Step 2. Next, power on the massage gun. To be sure that the massage gun is on and working, you should see blue lighting on the massage gun arm.
Step 3. Now, place the massage gun on your neck. Utilize the 180-arm rotation to reach all the areas around your neck. Perform the massage for about 15 minutes and then stop. You can repeat the massage if you want or perform other body massages if you wish.
Step 4. Once you are done doing neck and shoulder massage, you can switch off the massage gun. Next, unplug the massage head, wipe it again and store well your massage gun.
To sum up, we live in a digital age where our media consumption has switched to mobile phones. With our phones, we can access many services, entertainment and connect with people, forcing us to spend more time on phones. Since this is becoming a norm, it has health risks such as causing neck pains. The brighter side of this is that we can prevent neck pains by holding phones in the right position, doing stretches, and taking breaks. To add on, the most curable and preventive way is performing massages. As you have seen, Urikar Pro 3 provides the best neck pain massage recovery at the comfort of your home. Purchase Urikar 3 Pro massage gun now.