Tech Neck 101

We live in a world that is continuing to rely more and more on technology. We interact constantly with it in the workplace, school, and at home during our daily lives. The rise of technology has also increased the odds of developing tech neck. Tech neck can lead to pain in the neck or the shoulder due to looking down with poor posture. Tech neck occurs when people spend a significant amount of time looking down on their devices such as laptops, tablets, and phones. Tech neck can be a significant health concern and have a long-term impact. iSpine is very familiar with the tech neck phenomenon, so we’d like to share some information on the condition, how to treat and reverse it if you’re already experiencing pain, and how to prevent it in the first place. 

Common Causes of Tech Neck  

There are many factors that can contribute to tech neck. By having a better understanding of these causes, you can take the necessary steps to prevent the development of this increasingly common condition. 

• Prolonged Device Use
  • Our screens follow us wherever we go, leading to an increase in screen time. To look at our phones, we have to look down in a forward head position. At work, we often are hunched over our computers for extended periods of time. These positions add stress and pressure on our neck and upper back muscles. 
• Poor Posture
  • Whether you are using a device or not, many of us have poor posture. We often can catch ourselves slouching or rounding our shoulders forward. This causes us to overstretch the muscles in our back, weaken them, and increase the strain we put on our back. 

• Lack of Ergonomics Set Up
  • Poor ergonomic set up in the workplace is another cause of tech neck. There are numerous ergonomic issues that occur. If your computer screen is too low or too high, you have to hold your neck in uncomfortable positions throughout the day, increasing pain. A chair with poor back support can encourage slouching throughout the day, causing discomfort down your neck and back. We do not always let ourselves take a well-deserved break at work. Staying in these positions for too long can lead to stiff muscles. Check out this article from the experts at iSpine on how proper ergonomics can affect your pain. 
• Sedentary Lifestyle
  • When we spend a long period of time being inactive, we can weaken our muscles that help encourage good posture. Sitting still for too long can decrease blood circulation in the body which can lead to muscle stiffness and fatigue. Lack of proper movement can decrease our muscle’s flexibility causing tension and decreased mobility. 

Symptoms of Tech Neck

The causes of tech neck can lead to a range of symptoms:

• Neck, shoulder, and back pain: This pain can be sharp or a dull ache and can radiate down your shoulders and back 
• Decreased range of motion: Tech neck can reduce your neck’s flexibility, making it difficult to turn your head from side to side or look up 
• Headaches: Tight neck and shoulder muscles often lead to headaches 
• Numbness and tingling: Extended periods of time in poor posture can irritate your nerves, leading to numbness and tingling in your arms and hands 

4 Ways to Help Prevent Tech Neck 

1. Strengthen and Stretch
   • Stretching and strengthening exercises for your neck can help improve mobility and reduce muscle tightness. Stretches can be completed daily and strengthening exercises can be completed up to three times a week as tolerated. Here are a few to get you started!
     • Neck Stretch: Tilt your right ear to your right shoulder, you should feel this stretch on the left side of your neck. Hold up to 30 seconds. Repeat on the other side
     • Shoulder Blade Squeeze: Sit or stand upright with your shoulders relaxed. Pinch your shoulder blades together as if you are trying to pinch a pencil between them. Hold for 5-10 seconds then relax. Complete 5-10 reps. 
2. Proper Posture
   • Maintaining proper posture throughout the day can help prevent tech neck. An easy reminder is to keep your ears, shoulders, and hips aligned whether you are sitting or standing. Remember to keep your shoulders relaxed and back to avoid hunching over. Read more about being mindful of proper posture!
3. Movement Breaks
   • Take a break every 30 minutes to allow your body a break. Change positions, stretch, or walk around. Allow your muscles a chance to relax and increase circulation. Your next posture is your best posture. It is important to listen to your body and recognize when you need to take a break. 
4. Ergonomics
   • It is important to have a proper ergonomic set up to avoid tech neck. Adjust your monitor so it is at or just below eye level. This way you can look straight ahead or slightly down at your computer without bending your neck. A monitor stand or even using a stack of books can raise your computer. You should be able to sit in your chair with your feet flat on the floor to support your posture. If your feet cannot reach the floor, utilize a footstool. At the proper desk height, your elbows should be at 90-degree angle while typing to avoid shoulder and arm strain.

If these symptoms sound familiar and you think you may be facing tech neck, what’s the next step? You can read this article from the iSpine clinical team to decide if it’s time to see a pain management specialist. Or, set up a consultation with an iSpine clinician to assess any pain you’re currently experiencing, and discuss a plan for reversing or preventing tech neck. iSpine Clinics has experts on staff who specialize in pain management and prevention—a great first step is to schedule a Rehabilitation and Physical Therapy Consultation.