What is Tech Neck?
The name is pretty straightforward. Tech Neck describes muscle soreness, particularly in the neck, caused by the use of technology devices (phones, tablets, computers, etc). Technology may be your best friend, but it’s not doing any favors for your muscles. Recent studies show that many people spend over seven hours a day using electronics. Seven hours! A common reaction might be, “I don’t spend that much time with technology!” But think about it! All those minutes scrolling through social media, texting friends/family, responding to emails on a laptop, or even reading a book on a tablet. It all adds up! Unfortunately, that also means seven hours of muscle strain on your neck. In a neutral position (your neck stacked squarely over your shoulders), your head weighs about 12 pounds. When you look down at a device, your head becomes heavier, to a point where your neck could be supporting up to 60 pounds! No wonder your neck is so sore, right? That’s like carrying a golden retriever on your shoulders! And it just gets worse. . . Tech Neck doesn’t affect just your neck. To illustrate, drop your chin toward your chest. Notice how your back curves outward and your hips tilt inward? This increases pressure on your spinal discs, strains your muscles, stretches ligaments, and compresses the vertebrae. Over time you may experience low back pain, pain when getting up to walk, pain between the shoulder blades, neck pain, headaches, stiffness, and/or tiredness. Moral of the story, Tech Neck is not good!
How to Stretch, Strengthen, & Prevent
Chiropractic adjustments, combined with proper stretching, strengthening, and prevention, will give you the best results. If you’re unable to make it to a chiropractor, that’s where a house-call can really benefit you! In the meantime, here are suggestions for you to try at home:
- If using a personal device, hold it at eye level. Try propping your elbows on a table or laying flat on your back. You can also use a phone or tablet stand so your arms and shoulders can relax.
- Take a three-minute break for every 15 to 20 minutes spent on your device (you can set auto reminders for this). The more typing you do, the more frequent you should take breaks.
- Be mindful of your posture. Your head should be in a neutral position, your wrists straight and your shoulders as relaxed as possible. Tensing muscles in the neck and shoulders will lead to chronic muscle issues and pain. Your feet should also be flat on the ground. It’s tempting to cuddle up in bed or on the couch, but you’ll maintain better posture with feet flat on the ground.
- Use a standing desk or get creative by elevating your laptop using stacks of books or a small box. A wireless mouse and keyboard can be used to keep your wrists straight.
- Use a case that can attach to a seatback for children watching movies in the car on a tablet. The tablet should not be in their lap.
- Strengthen your neck, shoulders, and chest muscles using moves like chest flys. This can be done at home or at the gym.
- When you start to feel neck pain, take a break to stretch. Try stretches like Bruegger’s Relief Position or “Chicken Neck”.
Tech Neck sure can be a pain in the neck, am I right? Next time you start to feel that twinge, think about your posture, take a break, stretch it out, and give your chiropractor a call!