Text Neck: What is it and what can you do about it? An excerpt from the Scoliosis Coach Handbook by Dr. Andromeda Stevens Spine health includes the neck. We all spend too much time looking down at our phones and computers, so it’s important to note that we can lose this important alignment. The loss Read more about Text Neck: What is it and what can you do about it?[…]
Rebuilding the Body & Mind Relationship Written by Megan Glahn Castille I am by no means a good skier. But, during my trip to Salt Lake City in January 2023, being a mediocre skier and tackling a black slope for the first time meant so much more than just that. To give you some background, Read more about Rebuilding the Body & Mind Relationship[…]
Spinal Anatomy…and Scoliosis! Written by Emma Yuguchi Your spine is extremely complex and in fact – pretty remarkable! Throughout my scoliosis journey, I was intrigued at the amazing complexity of the spine. Although scoliosis can sometimes be confusing, it was fascinating to learn a little bit more about the backbone of my body. I remember Read more about Spinal Anatomy…and Scoliosis![…]
Presentations for Scoliosis Warriors Heading Back to School Going back to school with your new scoliosis brace can be the perfect opportunity to teach your classmates about scoliosis! You might feel a little nervous going back to school with your brace, and that’s perfectly normal. Your classmates are probably curious about your brace, so giving Read more about Presentations for Scoliosis Warriors Heading Back to School[…]
The Unknowns: Controllables vs Uncontrollables Written by Annie Kramer At the age of 12, I was diagnosed with severe idiopathic scoliosis. Walking into a new school as a 6th grader had its challenges, especially with the additional challenge of my worsening spine. Before I knew it my doctors put me in a full-time hard shell Read more about The Unknowns: Controllables vs Uncontrollables[…]
A Long Journey from Anxiety to Gratitude Written by Marja Heinonen My daughter, Kaisa, was seven when she was diagnosed with scoliosis. She wore scoliosis braces for nine years, from seven to 16. I could have hardly imagined that the foremost emotions seventeen years later would be gratitude and pride. But those are the feelings Read more about A Long Journey from Anxiety to Gratitude[…]
Growing Up in a Brace By Kaisa Virolainen I was 7 years old when I was diagnosed with scoliosis in 2004. My scoliosis was juvenile (referring to childhood) and idiopathic (referring to unknown origin), and because I was so young, a brace was a more suitable option than a surgery. I would wear a brace, Read more about Growing Up in a Brace[…]
Let Them Play Sports! Addressing the Topic of Sports and Scoliosis The discovery of scoliosis or other spine structural changes often leads to a myriad of follow-up questions. Among them, discussion around the role of sports participation. Bottom line – let them continue to play sports! Let’s dig in a bit deeper. Today’s blog post Read more about Let Them Play Sports! Addressing the Topic of Sports and Scoliosis[…]
Mehta Casting Written by Pediatric RN, Sarah Tollison What is Mehta casting? Mehta casting is a series of casts that are changed every 2-3 months that gently straighten a child’s spine. The cast is made out of either plaster of paris or fiberglass and is shaped around their torso. There is a hole for their Read more about Mehta Casting[…]
Creating a Welcoming Environment for Your Scoliosis Patients When patients first enter our O&P offices, they are frequently already overwhelmed. Many have just found out about their scoliosis. Others have been being observed for years, but were just told that their curves have worsened. Emotions are high as they enter our office for their initial Read more about Creating a Welcoming Environment for Your Scoliosis Patients[…]
Tips for Heading Back to School We polled our scoli warriors to help get you ready to go back to school with your scoliosis brace! We asked them about different topics, and here are their responses: “If you feel like you want to hide your brace, you can wear your pants/shorts over your brace, then Read more about Tips for Heading Back to School from Fellow Bracers[…]
Dancing Through Scoliosis My name is Aika Takagi. I’m 13 years old. I wanted to share my scoliosis and dance journey. My scoliosis and dance journey are intertwined through my love for dance and pushing myself to do better in everything I do. When I was 11, I was diagnosed with scoliosis. Scoliosis is where Read more about Dancing Through Scoliosis[…]
Questions To Ask Your Orthotist Being measured and fit with your brace can be an overwhelming experience for lots of new bracers. You may forget to ask questions or not know what to ask. We’ve got you covered! Here is a list of questions to get you started. Brace Type and Function Is bracing commonly Read more about Questions To Ask Your Orthotist[…]
Evie’s Bracing Success When I was in 5th grade, my gymnastics coach first spotted my scoliosis. I was then diagnosed with around a 40° lumbar curve and 22° thoracic curve in my spine and was placed in a Boston brace that I wore 20 hours a day. I remember the first thing I did was Read more about Evie’s Bracing Success[…]
Lydia’s Curvy Journey My name is Lydia and I live in Columbia, South Carolina. My journey with scoliosis has been just as curvy as my back. It all started when I was in 5th grade with a routine back test during gym class. When I got out of the dressing room, I got a note Read more about Lydia’s Curvy Journey[…]
Megan’s Scoli Journey in Malaysia Hi, my name is Megan and I’m just a regular 16-year-old who lives in the south of Malaysia. I first found out I had scoliosis when I was 12/13-years-old when a doctor noticed I was standing a bit slouched. Fast forward half a year with all the appointments and chiropractor Read more about Megan’s Scoli Journey in Malaysia[…]
What Do We Know About What Causes Adolescent Idiopathic Scoliosis? HINT: It’s not caused by your child’s posture, backpack-carrying habits, or body mechanics Every so often, during my physical therapy evaluation with a family who has just discovered their teen has scoliosis, I will be asked the following set of questions: “Is it their posture Read more about What Causes Adolescent Idiopathic Scoliosis?[…]
National Scoliosis Center Uses iButton to Track Brace Wear Time in Patients Successful scoliosis treatment for teens and children who select bracing to help them avoid surgery primarily depends on two factors – competency of the medical care team and brace wearing compliance by the patient. One of the biggest challenges for parents and the Read more about National Scoliosis Center Uses iButton to Track Brace Wear Time in Patients[…]
We’re In This Together: Creating A Support Network For Girls With Scoliosis Abby is 12 years old and was diagnosed with scoliosis in 2018. Shortly after, she was fit with her scoliosis brace at Shriners Hospitals for Children — Portland. She and her mom, Christine, began looking to connect with fellow bracers around Abby’s age. Read more about We’re In This Together[…]
Turning Lemons into Lemonade Try to turn your bracing experience into a positive journey. Just think, when you bump into things where your brace is, it does not hurt since you hit your brace instead. You also have an instant table to write on when you take it off, and you can open straws really Read more about Turning Lemons into Lemonade[…]
An excerpt from the Scoliosis Coach Handbook by Dr. Andromeda Stevens
Spine health includes the neck. We all spend too much time looking down at our phones and computers, so it's important to note that we can lose this important alignment. The loss of this cervical curve can create many neck issues and discomfort, as well as joint degeneration later in life.
Sleeping on a good pillow with neck and head support is important, in addition to incorporating healthier postural habits while looking at our devices, reading, or computer work. Avoid texting with the head down! The neck bends forward when we text. This harms the natural neck curve and applies pressure on the spinal cord.
Text Neck: The loss of the normal neck curve
We spend too much time looking down at electronic devices which can lead to the loss of the normal neck curve and this loss of curve can create many neck issues and discomfort as well as degeneration later in life. Many of us in the modern world and those of us who are diagnosed with scoliosis have a flattened cervical curve/lordosis that should be addressed.
Notice in the second X-ray how flat/reversed the neck bones are stacked. This causes tension in the neck ligaments, and muscles and creates a lack of shock absorption. Long-term effects include arthritis, pain, and dysfunction.
Forward Head Carriage: the forward positioning of the head
Unlike those with "text neck," this posture reveals the head as forward of the center of the body and creates stress on the neck and soft tissues. The skull weighs about 10 pounds so any forward movement of the head adds the weight of the skull exponentially into the neck (skull 10 lbs. X inches forward = Lbs. of pressure on the neck).
Next, we'll talk through some exercises and stretches that may be helpful if you are experiencing neck pain. Consult your medical team before trying these exercises or beginning any treatment regime.
Sit upright in neutral alignment (head over shoulders etc.). Pull your chin backwards towards the back of your head like in the photo below. Make sure you keep your chin level and do not tilt your chin up or down.
Variation: “Chicken with a Ball”
Sit tall and place a soft ball (5-8”) directly behind your head between you and the wall. Slowly pull your chin backwards against the resistance of the ball, like in the photo below. Make sure you keep your chin level and do not tilt your chin up or down. Hold the position for 1-3 second and then slowly release to neutral.
Perform 3 sets of 10. Stop with any pain.
Using a cervical neck fulcrum device may be a good way to relieve your neck pain. Talk to your healthcare team if you would like to learn more.
These should be performed slowly and carefully to the point where a stretch is felt but with no pain. There should be no bouncing. If the stretches increase pain or create any symptoms, stop. Sit up straight to begin.
1. Rotation: Gently turn your head to the left. Hold and breathe for 5-10 seconds. Repeat on your right side. The goal is to align the chin over the shoulder.
2. Flexion/Extension: Tuck your chin to your chest. Hold and breathe for 5-10 seconds. Lift your chin to the ceiling. Hold and breathe for 5-10 seconds.
3. Lateral: Start with the head upright. Gently bring your ear towards your shoulder. Hold for 5-10 seconds. Repeat on the opposite side.
4. Diagonal Posterior Neck: With your head tilted down, gently bring your ear towards your shoulder. Do this slowly and then hold for 5-10 seconds. Repeat to the opposite side.
5. Diagonal Anterior Neck: With your head tilted back, gently bring your ear towards your shoulder. Breathe and hold for 5-10 seconds. Repeat to the opposite side.
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Inspired by her own scoliosis condition, Dr. Andromeda Stevens, D.C became a chiropractor over 20 years ago. Her practice specializes in the proper rehabilitation of the lower back and scoliosis treatment in Los Angeles. She obtained a Pilates and Advanced Level Schroth Best Practice® Certification to incorporate Pilates and scoliosis treatment to her patients to resolve scoliosis and pain more effectively. Dr. Steven's contact info can be found below.
Website: https://scoliosiscoach.com/
Facebook: https://www.facebook.com/scoliosiscoach
Instagram: https://www.instagram.com/scoliosiscoach/
Neupane S, Ali U, Mathew A. (2017). Text neck syndrome-systematic review. Imperial journal of interdisciplinary research, 3(7), 141-148.