Tech Neck: Is There Anything You Can Do About It?

Staring at a screen all day isn’t just tiring for your eyes. It can also lead to a modern problem called “tech neck.” This phenomenon is caused by holding an unnatural posture while looking down at a screen, and it affects everyone from kids playing tablet games to adults sitting at desks all day. one Study in 2022 An article published in Acta Medica found that 73% of college students and nearly 65% ​​of those working from home reported neck or back pain.

If you’re experiencing technical neck, you don’t have to suffer in silence. We spoke to doctors and physical therapists to find out how to relieve this pain.

What is tech neck and how do you know if you have it?

Dr. Kyle SmithTech neck, a board-certified neurosurgeon at Semmes Murphey Clinic, explains that tech neck is “strain in the neck muscles and spine caused by looking down for long periods of time,” often caused by overuse of mobile devices. This can easily happen if you use a smartphone.

In fact, the way you tilt your head when looking at a screen may be putting more stress on your neck than you realize. “When your head is tilted 45 degrees downward, your head can exert 50 pounds or more of pressure on the back of your neck,” says Dr. Kyle Smith.

Dr. Jeremy SmithAn orthopedic surgeon at the Hoag Orthopedic Institute who specializes in degenerative spinal disease adds, “The weight of the head does affect tech neck, but the development of the neck and upper back muscles also plays a role.” In short, as the Over time, poor posture can lead to overuse of neck and back muscles.

Signs of tech neck

If you suspect you’re overusing digital devices, there are several signs that you’re developing tech neck. Ari KaplanA trained physical therapist and director of the Advanced Physical Therapy and Sports Performance Clinic in Wilmington, warns that symptoms may be subtle at first. However, if left unaddressed, your symptoms may escalate. Kaplan says common signs include:

• persistent neck pain
• Frequent headaches
• Shoulder and upper back pain
• Reduced neck mobility

Dr. K. Smith adds that when tech neck begins to develop, you may also notice stiffness in your neck and spine.

Can tech neck be prevented?

You can avoid technical bottlenecks, but it requires some proactive changes. “Frequent breaks, changes in posture, and stretches can all help reduce stress on your neck,” says Dr. Kyle Smith, who also recommends keeping phone, tablet, and computer screens at face level so you don’t have to look down to look at them.

Mayo Clinic Recommends Change computer posture and desk settings to avoid technical necks. This renowned organization offers the following tips for preventing neck strain when using a computer:

1. Place the screen about an arm’s length from your eyes, between 20 and 30 inches.
2. Place your monitor or laptop on a stand slightly below eye level. Positioning the top of the screen 0.5 to 1.5 inches below eye level allows for a 15-degree eye gaze.
3. Keep your wrists straight, elbows bent at about 90 degrees, knees aligned with hips, and feet flat on the floor.

Will tech neck disappear?

Yes, tech neck will disappear if you change your habits. “The best thing a person can do is limit the time they spend looking down at a screen,” Kaplan advises. Solving technical bottlenecks, he adds, “doesn’t require a lot of effort, just focused practice and simple practice.”

If you need to use your phone or computer for work, it’s not always easy to eliminate or significantly reduce screen time, which makes screen position even more important.

Stretching and specific neck exercises can also reduce neck stress, as can taking frequent breaks from the screen. Set a timer to get up every hour and relax your neck and shoulders.

Tips for Improving Tech Neck

If you already have tech neck, there are a few ways to improve it. You may want to find more Ergonomic office chair or get one New neck support pillow Make sure your sleeping position doesn’t exacerbate your problem. Physical activity can also quickly reduce your pain.

Something as simple as stretching may significantly improve your existing tech neck discomfort. “Stretching exercises should be done regularly, especially after using equipment for an extended period of time,” says Dr. Kyle Smith. “Perform a variety of stretches designed to increase range of motion and strengthen the neck musculature.”

Tech Neck Stretch

Kaplan recommends cervical retraction surgery to relieve technical neck pain. He recommends following these steps to complete this stretch, which can be done multiple times throughout the day.

1. Sit up straight: Make sure you sit upright with your head aligned with your body.
2. Execute withdrawal: Instead of tilting your head, pull it back as if creating a double chin. Keep your eyes forward.
3. Press and release: Hold this position for a second, then return to the starting position.
4. repeat: Perform this exercise 10 times or as needed.

Dr. Jeremy Smith says trapezius stretching can help. He explains how to do this as follows:

1. Grip and Stretch: Start by grabbing one ear with your other hand and pulling it toward the other shoulder.
2. breathe: Hold this position and breathe deeply as the muscles and nerves in your neck stretch.
3. repeat: Switch to the other side and complete the same stretch.

The doctor adds, “Sometimes, tension in other parts of our bodies can create the same painful sensations as tech neck. I would spend some time rolling my shoulders back to slowly warm the area.” He suggests this move can Helps you determine if the pain is actually coming from your neck and shoulders.

Could tech neck cause more serious problems?

If left untreated, tech neck can lead to more serious problems. “Tech neck can lead to more serious problems, such as pinched nerves and herniated discs,” warns Dr. Jeremy Smith. “When you start to experience discomfort and pain in your neck, it’s important to consult a medical professional.”

Mayo Clinic agrees tech bottlenecks can be extended In addition to sore neck and shoulder muscles. Any additional spinal pressure in the neck can lead to symptoms ranging from low back pain to herniated discs. Technique neck may even put pressure on the jaw joints and muscles, causing temporomandibular joint pain, commonly known as TMJ pain.

When to see a doctor

If you have chronic pain, it’s time to see your doctor. Cleveland Clinic recommends It’s time to seek professional help If lifestyle changes don’t relieve the pain. In other words, if stretching and changing your screen aren’t enough, you may need medical intervention.

In addition to seeking advice from your primary care physician, a visit to a chiropractor or physical therapist may also be helpful.

bottom line

Tech-neck is a common condition given the amount of time most of us spend on computers and mobile devices. While you can prevent this pain by raising your screen so your head doesn’t hang down, other lifestyle changes can also help.

Make sure you take frequent breaks from the screen and incorporate neck and shoulder stretches into your daily routine. If you are experiencing chronic pain, you should visit your healthcare provider for more advice and treatment options.