Text Neck Syndrome and Ayurveda: Causes, Symptoms and Treatment Options

Text neck syndrome is the straining of the neck and upper back from bending the neck forward and down to look at digital devices like phones, tablets, and laptops. The symptoms include neck stiffness and pain, headaches, tingling in the arms, and pain in the shoulders and upper back. Ayurveda manages this with external therapies like Greeva Basti and Abhyanga, and by posture correction.

What is Text Neck syndrome?

Text neck syndrome is a repetitive strain pattern affecting the neck and upper back as a result of sustained, forward head posture, a posture commonly adopted while texting, emailing, or using a laptop.

A “scrunching” of the neck has an immediate load effect on the cervical spine. At neutral, the effective load on the cervical spine is approximately 5 kg. Forward tilting of the neck increases the load significantly; at 15 degrees, the effective load is approximately 12 kg; at 30 degrees, approximately 18 kg, and at 60 degrees (the average posture when texting or looking at a phone), approximately 27 kg.

Sustained load on the cervical spine, for an average of two to four hours a day, is beyond what the muscles and ligaments of the neck and upper back are designed to handle and can result in neuro-muscular strain, strain on the ligaments, and strain on the cervical discs.

Common causes

• Prolonged handheld device use, and screen use where the screen is held at waist or lap level, is the most frequent trigger.
• Poor workstation design where laptop screens are used as the primary workstation, and chairs and workstations lack support, are also contributors.
• Sitting for long, uninterrupted periods, allows postural muscles to become fatigued and shortened.
• Weak deep neck flexors and upper back muscles.
• Unresolved stress can also contribute as it leads to neck and shoulder muscle guarding and constant elevated muscle tension.
• Sleep posture and pillow height are also contributors. If a pillow is too high or firm, it keeps the neck flexed for a long period, and can contribute to muscle shortening and forward head posture.

Symptoms to watch for

Symptoms usually build gradually rather than appearing suddenly:

• Neck pain and upper back pain – Aching pain in the back of the neck and between the shoulder blades.
• Stiffness – especially when waking in the morning.
• Headaches – Tension headaches beginning at the base of the skull.
• Shoulder pain – Tightness and knots in the upper trapezius and shoulder.
• Arm or hand pain – Tingling and numbness in the arm and hand. Weakness in the arm and hand.
• Noises – click, grind, or pop when moving the neck.
• Worsening fatigue – discomfort through the work day.

Numbness, arm weakness, dizziness, or pain that disturbs sleep should be assessed by a physician promptly rather than self-managed.

How Ayurveda understands text neck

Repetitive strain, poor posture, and a chaotic lifestyle increase Vata dosha especially Vyana Vata which governs circulation and movement in the body. The symptoms of Vata aggravation in the neck (stiffness, dryness and pain) is described in classical Ayurveda texts as Greeva Sandhigata Vata. If it involves the shoulder it is called Apabahuka.

Other factors which can also play a role in causing localised stiffness and pain in the upper body are Ama (metabolic wastes) and aggravated Kapha due to an erratic and sedentary lifestyle. Aggravated Kapha causes heaviness and stiffness in the body. Therefore, it is imperative to ascertain the predominant cause and the extent to which it has manifested in the individual before planning the course of treatment and management. Ayurveda has always advocated individualized treatment based on the cause and extent of imbalance. This is the primary reason for beginning the treatment with a physician’s consultation.

Ayurvedic treatment options

An Ayurvedic physician may consider a combination of the following, selected according to individual assessment:

• Grieva Basti: Medicated oil is retained over the neck within a herbal dough reservoir for 25-40 minutes, which helps improve local blood circulation and alleviates muscle stiffness.
• Nadi or Patra Pinda Sweda: A steam or warm herbal bolus fomentation for 45 to 60 minutes is used to alleviate stiffness of the neck and shoulder girdle.
• Nasya: A medicated oil is administered through the nose to alleviate heaviness and headaches of the neck and head caused due to strain of the cervical region.
• Elakizhi (Patra Pinda Sweda): Muscular tightness of the neck and shoulders is alleviated by applying boluses of warm, medicated, herbal leaves.
• Internal medications: A physician decides and prescribes Vata pacifying medications and monitors it. Ayurvedic medications should not be self selected and existing prescriptions should be disclosed to the physician.
• Yoga and corrective movement: Mobility and movement of the neck should be done in a manner to alleviate tension and not aggravate it.

Therapy courses consist of 7 to 14 sessions and are based on the review of the physician and the routine of the patient.

Simple prevention habits

• Raise your screen to eye level. This is better than lowering your head to look at your screen.
• Take a movement break every 30-45 minutes. Look away from the screen, and stand up and roll your shoulders.
• Keep your devices out of bed so you are less tempted to look at your phone in bed with unnatural neck flexion.
• Use a pillow that keeps your neck in line with your spine.
• Add 10-15 minutes of neck, shoulder and upper back strengthening exercises to your daily routine.

When to see a physician

Persistent neck pain lasting more than two weeks, radiating arm symptoms, or pain following an injury warrants clinical assessment. Imaging or referral may be advised before starting any therapy.