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Text neck – The hidden disease of the digital age

Turtle neck is becoming a common health issue in modern society, especially with the increasing amount of time spent on mobile phones and computers. Not only does it cause pain and discomfort, but turtle neck also affects aesthetics and quality of life. In this article, we will explore in detail the causes, symptoms, and effective ways to treat turtle neck, helping you protect your spine health.

1. What is Turtle Neck ?

Turtle neck is a condition where the natural curve of the cervical spine is lost, causing the head to lean excessively forward. This increases the pressure on the cervical vertebrae, leading to pain and deformities in the cervical spine. In a correct posture, the neck only supports the head’s weight of about 4-5kg. However, when the neck is bent about 60 degrees, the pressure increases to 27kg. This explains why many young people today suffer from turtle neck due to the habit of using electronic devices in poor posture for prolonged periods.

Turtle neck not only originates from a lack of proper lifestyle but can also be linked to joint issues such as spinal degeneration or osteoporosis. Therefore, early recognition and applying appropriate treatment for turtle neck are crucial for improving spinal health.

2. Causes of Turtle Neck

Several factors contribute to turtle neck, the most common being improper posture when using phones and computers. Prolonged bending of the head increases the pressure on the cervical vertebrae, leading to a loss of the natural curve. Additionally, slouching and leaning forward when studying or working also increase the risk of developing turtle neck.

Other causes include carrying heavy loads for extended periods, especially for children carrying heavy backpacks to school, which negatively affects spinal health. Lack of exercise also weakens the neck and back muscles, making them unable to properly support the spine. If these poor habits persist without timely correction, turtle neck can worsen and complicate treatment.

3. Symptoms of Turtle Neck

The symptoms of turtle neck are easy to identify and cause many inconveniences in daily life. The most common symptom is frequent neck and shoulder pain, especially when holding the head down or sitting in one position for too long. The pain can radiate to the shoulders, causing numbness in the arms due to nerve compression. Additionally, those with turtle neck often suffer from persistent headaches, leading to fatigue and affecting concentration.

Another clear sign of turtle neck is a change in posture and walking. The head tilts forward, and the shoulders slump, creating a hunchback posture that affects aesthetics. If not treated in time, this condition will worsen, limiting the person’s mobility.

4. Effective Ways to Treat Turtle Neck

4.1 Posture Adjustment

Posture adjustment is the first and most important step in treating turtle neck. When using phones, keep the device at eye level instead of bending your head. Similarly, when working on the computer, ensure the screen is at eye level and keep your back straight. Avoid sitting in one position for too long and stand up to stretch gently every 30-45 minutes. Maintaining good posture will reduce pressure on the cervical spine and prevent turtle neck.

4.2 Supportive Exercises

Performing stretching and strengthening exercises for the neck is an effective way to recover and treat turtle neck. You can gently rotate the neck in circular motions or stretch it forward and backward to reduce stiffness. Additionally, yoga and plank exercises help strengthen the back and neck muscles, supporting the restoration of the spine’s natural curve.

Spending 10-15 minutes each day exercising will yield significant results, greatly improving turtle neck conditions.

4.3 Chiropractic Treatments

If the turtle neck condition has become severe, chiropractic treatments may be necessary at reputable clinics or hospitals. In addition to pain relief, this method also improves posture, increases flexibility in the spine, and restores proper posture.

5. Effective Prevention of Turtle Neck

To prevent turtle neck, develop good habits in daily life:

Maintain a straight back while sitting and standing.
Limit bending your head for extended periods when using electronic devices.
Regularly engage in physical exercise to strengthen neck and back muscles.
Consume calcium and vitamin D through foods like milk, eggs, and seafood to keep bones healthy.

Preventing turtle neck early and maintaining a healthy lifestyle will help you avoid the risk of turtle neck and protect your spine health in the long run.

Turtle neck is a common health issue in modern society, especially due to the habit of poor posture and excessive use of electronic devices among many young people. Early detection of symptoms and applying appropriate treatments can significantly improve this condition. Don’t let turtle neck affect your health and quality of life. Take action today to protect your spine and maintain a confident posture!

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