In today’s work and life, people increasingly rely on smartphones and computers. Long hours of desk work, watching shows, playing games during leisure time… many people now “cannot be separated from their phones.” Over time, neck discomfort is inevitable, and social media often features some “remedies” for relieving neck discomfort, such as “hanging” the neck or looking up at your phone. But do these methods really protect your neck? Be cautious, as these methods might actually harm your neck.
“Hanging” the Neck Should Not Be Done Blindly
Our cervical spine is surrounded by many muscles. The posture of looking down stretches the muscles behind the neck, similar to an elastic band being stretched straight and kept tense. If you maintain a head-down posture for long periods, the muscles can easily become fatigued, leading to muscle strain and neck pain. Over time, this can cause decreased muscle strength and increased load on the cervical spine, resulting in a higher incidence of cervical spondylosis.
Currently, more and more young people spend long hours working at desks or looking down to play games, leading to muscle strain. Various methods to relieve neck discomfort are circulating online, such as the mentioned “hanging” the neck. This method is actually incorrect because “hanging” the neck mimics clinical traction used to treat nerve root cervical spondylosis, and is not suitable for treating muscle strain. Before undergoing traction therapy, it is essential to get a precise diagnosis at a regular hospital and avoid blind self-operation.
Looking Up at Your Phone for Long Periods Can Still Cause Muscle Strain
Some people believe that since neck problems are due to long periods of looking down, they should “reverse the operation” and look up at their phones to protect their necks. This practice is also unscientific. Holding any posture for long periods, whether looking down at your phone or looking up, can lead to muscle strain.
A Healthy Prescription for Neck Care
In daily life, correctly protecting your neck involves both “treating the symptoms” and “addressing the root cause.” Here are three tips for protecting your neck:
- Avoid Prolonged Downward Posture Avoid long periods of looking down. Take appropriate breaks, such as looking up to relax and move your neck after working with your head down for 30 minutes. Do not keep your neck in a high-pressure position for extended periods.
- Strengthen Neck Muscles To “address the root cause,” you must strengthen your neck muscles through exercise. Activities like badminton and breaststroke swimming, which involve looking up, are recommended to enhance neck muscle strength.
- Keep Your Neck Warm Keep your neck warm and avoid cold environments to prevent muscle strain. Don’t be too focused on online activities like social media; take care of your neck by using scarves or neck warmers to protect it from the cold.
