No More 'Text Neck': Ditch the Hump And Stand Tall!

We’ve all been there. After a long day of working on our laptops and smartphones, we notice a hump and feel discomfort in our back. Also known as ​​​​dowager’s hump, neck hump, text hump, hunchback, or round back, ‘text neck,’ is a growing concern in our digital age, and is the result of poor posture caused by constant smartphone use. The excessive downward tilt of our heads strains the neck, shoulders, and upper back, leading to a noticeable hump and discomfort. This condition, which is medically known as kyphosis, results from a chronic, forward-leaning posture. The noticeable hump or bulge at the top of the back is characterised by the forward projection of the neck and upper spine.

One of the most common causes of a ‘text neck’ is poor posture, including prolonged periods of slouching and hunching over. Over time, a habit of poor posture can cause you to develop an abnormal curve of your upper vertebrae. Furthermore, when the curve of your spine is extreme, it is linked with reduced lung function, and increased mortality. To help you correct this and avoid the long-term effects of poor alignment, we have curated a guide on how to fix neck posture. Bookmark this guide to stand tall and pain-free!

In this article

What Is ‘Text Neck’?

When we look down at our smartphones, our heads tilt forward, putting additional pressure on the neck muscles. This can lead to muscle strain, headaches, and even nerve compression. Long-term effects of ‘text neck’ can include a forward head posture (where the head juts out), a rounded upper back, and chronic pain.

How To Fix Hump Neck?

Depending on your age and the severity, you often can improve or reverse a ‘text neck’. You can do this by strengthening your upper back and neck muscles. Incorporate the following simple steps to correct your ‘text neck’:

• Be Mindful: Through the day, make a conscious effort to keep your head up, shoulders back, and core engaged.
• Take Breaks: Every 30 minutes or so, stand up and stretch. Avoid sitting or staying in the same spot for extended periods.
• Control Screen Time: Limit the amount of time you spend looking down at your smartphone or computer. Moreover, find activities that don't require prolonged screen exposure. Taking breaks from your computer and cellphone will help prevent a ‘text neck’.
• Place Electronics At Eye Level: Additionally, be mindful of how you use your smartphone. Experts suggest holding your mobile phone at eye level so you are not bending your neck to see the screen. Do the same when it comes to your laptop or computer. Make any necessary height adjustments by using a computer stand or riser. You want to set up your workstation so your field of vision falls in the middle of your screen.
• Strengthen Your Core: A strong core helps maintain good posture. Include core exercises such as planks, bridges, and Russian twists into your daily workout routine.

Simple Exercises To Combat ‘Neck Hump’

The following easy neck hump exercises will help you alleviate mobile phone and neck pain:

• Neck stretches: Gently tilt your head to the side, then forward and backward. Hold each stretch for 15-30 seconds.
• Shoulder rolls: Roll your shoulders forward, backward, up, and down. Repeat 10-15 times. ​​
• Scapular squeezes: Squeeze your shoulder blades together, which helps improve your upper back muscles. Repeat 10-15 times.
• Chest stretch: Stand with your back against a wall. Place your hands behind your back and slowly press them together. Hold for 30 seconds.
• Doorway pectoral stretches: Stand in an open doorway, raising your arms with your palms facing forward. Place your palms on the door frame and step forward with one foot to feel the stretch across your chest. Hold for 20 to 30 seconds.
• Cat-cow pose: Get on your hands and knees. Arch your back like a cat, then round your back like a cow. Repeat 10 times. This simple yoga stretch is excellent for your back and neck.

By incorporating these neck hump correction tips and exercises into your daily workout routine, you can help improve your posture, reduce the discomfort associated with neck pain due to smartphone use, and prevent long-term health problems. It takes time to make lasting changes, so be patient with yourself and be consistent.

While these quick and easy exercises are a simple way for many people to reduce or prevent a ‘text neck,’ they may not work for everyone. If your bad posture or neck discomfort persists or worsens, it is advisable to consult a healthcare professional or a physical therapist. A physical therapist can provide the necessary physical therapy exercises and treatments to help reduce and eliminate pain and improve your posture.