Text Neck Syndrome arises from excessive forward bending of the neck, placing extra stress on the cervical spine. This condition is increasingly common among children and adolescents who spend extended periods on their phones or computers. Over time, poor posture due to these habits can lead to muscle strains, stress on spinal ligaments, and an increased risk of back pain.

Prevention Tips

1. Raise your mobile devices to eye level.
2. Take regular breaks.
3. Incorporate stretching and exercise into your routine.

Exercises

1. Chin Tucks

• While seated, gently tuck your chin as if making a double chin, keeping your nose and chin facing forward.
• Hold for up to 5 seconds, then rest.
• Aim for 10-12 repetitions and 2 sets.

2. Head Drop

• Clasp your hands at the base of your neck.
• Bring your elbows close together and raise them to extend your neck.
• Look up and arch your upper back to enhance cervical extension.
• Hold for 20-30 seconds.

Heavy Backpacks

Heavy backpacks can adversely affect posture and lead to pain. According to Toghroli et al. (2021) in The Journal of Education and Health Promotion, carrying overweight backpacks can alter the spine’s curvature, causing musculoskeletal disorders and back pain.

Prevention Tips

1. Limit the backpack’s weight to no more than 10% of the student’s body weight.
2. Wear both straps to evenly distribute the weight.
3. Adjust the shoulder straps so the backpack sits high on your back and fits comfortably.
4. Place the heaviest items closest to your back.
5. Engage in regular exercise.

Exercises

1. Doorway Pectoral Stretch

• Stand with a split stance and place both forearms and elbows on a door frame, at shoulder height.
• Lean forward slowly until you feel a stretch in your chest and shoulders.
• Hold for 20-30 seconds, then lean back to release.
• Rest for 20-30 seconds before repeating.

2. Banded Seated Row

• Loop a resistance band around a stable object.
• Hold both ends of the band and perform a rowing motion by driving your elbows back, squeezing your shoulder blades together.
• Keep your shoulders down and back.
• Aim for 10-12 repetitions and 2 sets.

Excessive Sitting

Excessive sitting, especially for long periods throughout the day, can lead to various health issues, with tight hip flexors being one of the most common causes of discomfort. The hip flexors are a group of muscles, including the iliopsoas, that help lift your knees and bend at the waist. When you sit for extended periods, these muscles remain in a shortened position, which can lead to tightness and tension.

Over time, this can cause an imbalance in your posture, pulling your pelvis forward and increasing the curve in your lower back. As a result, you may experience low back pain, stiffness, and reduced mobility. Additionally, tight hip flexors can impact your gait, contribute to poor posture, and potentially lead to further musculoskeletal issues if left unaddressed.

To combat this, it’s essential to incorporate stretches and strengthening exercises into your routine, focusing on improving hip mobility and flexibility. Activities like standing up frequently, engaging in regular movement, and practicing hip-opening exercises can help alleviate tension and prevent discomfort associated with excessive sitting.

Stretches

1. Thomas Stretch

• Lie on your back on a flat surface, allowing your knees and lower legs to hang off the edge.
• Pull the knee of your unaffected leg towards your chest.
• Let the affected leg hang down towards the floor until you feel a stretch in your upper thigh and hip.
• Hold for 15-30 seconds and repeat twice a day.

2. Kneeling Lunge Stretch

• Get into a kneeling lunge position with the leg you want to stretch behind you.
• Lean forward as far as you can until you feel a stretch at the top of your hip in the back leg.
• Hold for 15-30 seconds and repeat twice a day.