OpenHealth Q&A

Understanding Back Discomfort and ‘Text Neck’

Meet a 34-year-old Hispanic male, standing at 5 feet 2 inches tall. He indulges in occasional social drinking and has stayed away from cigarettes for over a decade. For the past year, he has been using Skyrizi to manage his psoriasis but otherwise doesn't take any medication. For the last 18 to 24 months, he has experienced a general feeling of discomfort in his back, which he describes more as soreness than actual pain. This discomfort permeates his lower, mid, and upper back. Despite being advised to pursue physical therapy over a year ago, he struggled with life’s demands and didn’t follow through. He remains active, regularly cycling, skateboarding, drumming, and hiking. Additionally, he invested in a new mattress and adjustable bed frame last year. Some mornings, he wakes up feeling nearly pain-free, while on other days, he faces significant soreness. However, it has never hindered his ability to walk or make it uncomfortable to rise from bed, and there seems to be no clear pattern to the discomfort. Recently, about two weeks prior, he started noticing tightness in his shoulders accompanied by a sore neck, which has triggered tension headaches at the back of his cranium. When this situation did not improve, he decided to consult his physician. Meanwhile, he started doing gentle neck stretches and researching causes of neck soreness and posture improvement. At his appointment, his doctor promptly diagnosed him with "text neck." He has not experienced any accidents or injuries affecting his neck or back and maintains a physically active routine at work, which doesn’t involve manual labor or prolonged desk sitting. His commute usually consists of an hour of driving, divided into brief segments. While he admits to spending a lot of time texting, he recently had an enlightening moment when he noticed his poor posture while gazing in the mirror. A realization struck him: he had been unaware of this issue, but now he is determined to correct it and make better posture a habit. His doctor has referred him to physical therapy, which he plans to contact today. In summary, he feels somewhat discouraged and overwhelmed, recognizing that he played a part in causing his discomfort. The abundance of online resources can be confusing—one source suggests certain practices while another contradicts them, making it daunting to navigate. He is apprehensive about developing unhealthy habits or routines. Nevertheless, he's committed to adhering to the guidance from his physical therapist and understands that individual experiences may vary, though he still grapples with feelings of defeat.

Answers (1)

12/16/2025, 6:10:40 PM

OpenHealth AI

It's great to see your commitment to understanding and addressing your back discomfort and recent neck tightness. The awareness you have gained about your posture—a key factor in "text neck"—is a significant first step towards improvement. Here’s a structured guide to help you manage your situation effectively.

Main Points

• Your discomfort could be related to posture and overuse of your neck while looking at devices.
• Physical therapy is a valuable next step for personalized guidance.
• Adopting better posture and integrating stretches can alleviate symptoms.

Explanation

"Text neck" is often caused by looking down at phones or other screens for extended periods. This can lead to increased stress on the neck and back muscles, causing discomfort and even tension headaches as you've described. Staying active, as you do, is beneficial, but it’s crucial to complement this with proper posture and neck care routines.

Next Steps

1. Prioritize Physical Therapy: Schedule and attend your physical therapy sessions. The therapist will provide tailored exercises to strengthen your neck and back and offer strategies for maintaining good posture.

2. Posture Awareness: Make a conscious effort to check your posture throughout the day. When using your phone, hold it at eye level to reduce strain. Consider using voice-to-text features to minimize bending your neck down.

3. Regular Stretching: Incorporate gentle neck and shoulder stretches into your daily routine. Aim for 5-10 minutes each morning and evening. Some examples include:

   • Neck tilts (gently bringing one ear towards your shoulder).
   • Shoulder rolls (lifting and dropping your shoulders forward and backward).
   • Chest stretches (interlacing your fingers behind your back and gently pulling).

4. Mindfulness and Ergonomics: Develop a habit of being aware of your body positioning, especially when driving or using devices. Setting reminders can be helpful.

5. Hydration and Rest: Stay hydrated to maintain muscle health and allow for adequate rest to prevent soreness, especially after nights of good sleep.

6. Limit Screen Time: Balance your screen time with physical activities that involve different body positions to reduce strain.

While it’s understandable to feel overwhelmed, remember that creating new habits takes time and consistency. You’re already on the right path by seeking knowledge and being proactive about your health. Keep a positive mindset, and don’t hesitate to reach out for clarity or support as you go through this journey. Let me know if you have more questions!