Tips to prevent text neck

* Maintain correct posture: It is very essential to maintain good body posture while sitting or standing. It is important to stand up straight and keep the neck in line with the trunk.

* Hold cellphone at the eye level: Hold the cellphone at eye level and avoid bending the neck forward for a prolonged period. Hold it such that it reduces stress both on the head/neck and the arms.

* Take a break: Avoid continuously using smart phones for more than a few minutes. While working on laptops or desktops, take a break for 5 minutes after every 25 minutes of continuous working.

* Work ergonomics: Understand the ergonomics of your work place and if necessary, change it to keep a comfortable posture while working. It also increases your ability and work output.

* Avoid prolonged static postures: In between working on the desktop/laptop, move your neck regularly with movements like rotations, arching neck backwards and side bends to relieve the muscles of the strain.

* Change the hand: Avoid holding large or heavy devices in one hand continuously for a long duration.

* Neck exercises: Neck and shoulder exercises help to improve muscle stamina, correct posture and strengthen the neck muscle. Trapezius and levator stretches may help.

* Ice/heat packs: Ice/hot packs can be applied to the painful area of the neck or upper back. Some physicians suggest alternate ice and hot packs as well.

* Massage: Massage by trained professionals or even just a gentle rubbing can give relief from the stiffness and pain.

* Use technology: Use apps and devices which track and calculate the time spent in a static position or with stooped posture and give an analysis of the same.

If the pain continues, it is important to consult a spine specialist and not try any self-medication. Specialists can prescribe pain medication and inject medicine into the facet joint or trigger point for relief from painful text neck.