fbpx
13 Nov 2024
Turtle Neck Syndrome: Causes, Effects and How to Address it

BY: cadminn

Featured

Comments: No Comments

In today’s digital age, a modern ailment known as Turtle Neck Syndrome, or “Text Neck,” is becoming increasingly common due to the pervasive use of mobile devices. This syndrome arises from the forward neck posture many adopt while using devices, leading to substantial strain. This is because although our heads typically weigh around 4 kilograms, leaning forward just a few centimetres to peer at a screen can triple this weight, exerting immense pressure on the neck. This modern-day ailment is prevalent among all age groups, with even young children habitually using smartphones and tablets. 

But that’s not all. Research, including a 2021 study from Singapore published in the Spine Medical Journal, underscores the widespread nature of neck pain and its impact on quality of life. And with neck pain becoming more common, could your discomfort be stemming from “Text Neck”? If so, what are its causes, and how can you mitigate the risk of developing chronic neck pain and musculoskeletal disorders?

What is Turtle Neck Syndrome

But first, what exactly is Turtle Neck Syndrome? 

As mentioned, this condition, also known as Text Neck, emerges from the repetitive strain and discomfort in the neck caused by habitually hunching over smartphones and similar devices. 

Typically, a neutral head position places about 4 kilograms of force on the neck muscles. However, as the head tilts forward, the force dramatically increases—a 15-degree tilt subjects the neck to the equivalent of carrying a large eight-year-old child, or roughly 12 kilograms. As the angle increases, so does the strain: 18 kilograms at 30 degrees, 22 kilograms at 45 degrees, and a hefty 27 kilograms at 60 degrees. According to ScienceDirect, this exacerbated strain is especially concerning for children, who not only have larger heads in proportion to their bodies but are also frequent users of mobile devices, placing them at a higher risk for developing Turtle Neck Syndrome.

Symptoms of Turtle Neck Syndrome

According to a comprehensive study published in the National Library of Medicine, titled “Text Neck Syndrome in Children and Adolescents,” the phenomenon of Turtle Neck Syndrome encompasses a broad spectrum of symptoms that can affect various aspects of health. 

These symptoms extend from musculoskeletal issues to neurological and psychological effects, impacting individuals from childhood through adulthood.

  • Musculoskeletal Pain: The primary complaint is cervical neck pain that may radiate to the back and the shoulders. This pain often persists for more than six months without being linked to any sensory or motor deficits. In many cases, the pain is associated with chronic tension-type headaches, common in adolescents. Plus, the perpetuation of this pain from early adolescence could evolve into chronic musculoskeletal problems, such as early spinal degeneration, later in life.
  • Visual Impairments: Extended periods of neck flexion during device usage could potentially lead to eye strain, dry eyes, and even nearsightedness. The focus required for small screens exacerbates these symptoms, with some studies noting significant percentages of eye strain and dry eye symptoms among users. This strain is often compounded by the association between eye muscle tension and upper cervical stress, which can also impact the nerves around the cranium, leading to various headaches and migraines. Additionally, cervical osteophytic stress may stimulate sympathetic nerves, resulting in symptoms like eye pain, blurred vision, and fatigue.
  • Electromagnetic Exposure: The proliferation of technology brings with it concerns about electromagnetic radiation exposure. This is because devices like smartphones and tablets emit low-frequency electromagnetic fields, which may induce symptoms such as sleep disturbances, headaches, dizziness, and even more severe conditions like electro-sensitivity and attention deficits. Children are particularly susceptible due to their higher absorption rates of this radiation.
  • Behavioural and Psychological Impacts: The constant forward posture adopted during device use affects not just physical health but also social behaviours and interactions. Over time, muscle memory also reinforces this poor posture, especially when using devices without ergonomic support. This fixation on poor posture leads to accumulated tension, embedding these unhealthy positions more deeply into our daily habits.
  • Further Comorbidities: Recent studies have underscored that habitual forward postures could also lead to cardiovascular issues and pulmonary diseases by restricting rib muscle movement and alignment, making it challenging to achieve full breaths. The extended and frequent neck flexion linked to device use has also been associated with increased body weight, largely due to reduced physical activity levels. Moreover, a notable correlation exists between prolonged neck flexion and the prevalence of headaches, particularly migraines. Research indicates that these types of headaches are increasingly prevalent among adolescents, with varying rates dependent on age and gender. Additionally, analysis outside of the study from the National Library of Medicine titled ‘Text Neck Syndrome in Children and Adolescents’ shows that such postures can compress nearby organs, exacerbating issues like digestion and acid reflux and affecting sleep quality. The ingrained forward neck posture can also make it difficult to find a comfortable sleeping position or a suitable pillow. 


What Happens if Turtle Neck Syndrome is Untreated

Now, what if Turtle Neck Syndrome is left unchecked? 

Ignoring this condition and its associated symptoms may lead to a cascade of more severe musculoskeletal issues. For instance, chronic neglect may lead to the development of arthritis and significant spinal curvature, conditions that could severely limit mobility and quality of life. 

Over time, continued stress on the cervical spine could even result in disc compression and muscle weakening. This can manifest as an upper thoracic postural abnormality, commonly known as dowager’s hump, which permanently alters the silhouette of the back.

How to Alleviate Turtle Neck Syndrome

So, how can you fix Turtle Neck Syndrome effectively and find neck pain relief? 

With some key adjustments in your daily habits, it’s possible to manage and potentially reverse the effects of this modern ailment. Consider the following: 

Preventative Measures 

Here’s how to reduce strain and prevent the condition from worsening:

  • Limit Screen Time: Reducing your daily screen time can greatly minimise neck strain. Decreasing your engagement with these devices helps maintain a neutral head position, alleviating pressure on your cervical spine.
  • Incorporate Breaks: Make it a habit to take regular breaks from screens. Standing up and moving around every 30 minutes can help reduce neck tension and promote better posture.
  • Neck/Shoulder Stretches: Incorporate neck and shoulder stretches throughout the day to relax the muscles and promote blood flow. Tensed muscles can restrict oxygen flow to the brain, spine, and organs, making these stretches crucial for maintaining overall health.
  • Optimise Ergonomics: Arrange your workspace so that screens are at eye level and devices are easy to use without strain. An ergonomic setup can prevent the need to bend or twist the neck unnaturally.
  • Varied Physical Activity: Engage in diverse physical activities that don’t exacerbate neck strain. This includes switching between sitting and standing at your desk, avoiding prolonged static postures, and using hands-free devices when possible.

Neck Exercises

To address neck pain and improve the condition, incorporate these exercises into your daily routine:

  • Cervical Rotations: Slowly turn your head to the left and right, keeping your chin level. This exercise enhances neck flexibility and circulation, easing the build-up of tension.
  • Chin Tucks: Pull your chin backwards, creating a “double chin” to strengthen posterior neck muscles and realign cervical vertebrae. This can help reset your posture and reduce forward head lean.
  • Gentle Neck Stretches: Practise gentle stretches by tilting your head towards each shoulder and rotating your neck. These movements help loosen tight muscles and increase mobility in the cervical region.

Can a Chiropractor Help Me With My Posture?

Taking proactive measures to manage and improve posture is crucial, especially when dealing with conditions like Turtle Neck Syndrome. 

This is where chiropractic care, through spinal adjustments, can potentially help in improving overall posture and function. When your spine is aligned properly, your body naturally adopts a more optimal posture, mitigating the strain on your neck and back. Additionally, proper spinal alignment often leads to better energy and concentration levels. Individuals may experience less cloudy thinking and fewer headaches, as well as lighter feelings in the neck, shoulders, and head. This improvement in physical well-being can enhance overall efficiency and productivity, benefiting working adults, university students, and even hyperactive children.

As such, for those experiencing persistent symptoms or severe cases of posture-related discomfort, engaging in chiropractic services, especially that of a chiropractor for neck pain, could help with managing the associated symptoms.