Do you ever find yourself sitting down, leaning forward and staring at your phone or tablet for long periods? You probably do this more often than you think, and each time you do, your posture suffers. Bad posture leads to pressure on the neck, which can then lead to neck pain. There’s a nickname for this sort of domino effect: “tech neck,” also known as “text neck.”
Tech neck is a new name for an old issue. It’s an unofficial medical term used to describe pain, stiffness and soreness in the neck and shoulders caused by repetitive strain and injury to the neck and muscles in the upper back that surround the spine.
How does tech neck develop?
Bending the head forward at a 45-degree angle – like we do when craning our necks to scroll our phones – can dramatically increase the chance of having tech neck, according to the Mayo Clinic.
Tilting the head forward just a few degrees can create significant leverage that forces the muscles and ligaments in the neck to work hard to support the weight. Research has found that bending the neck forward at a 45-degree tilt for moments at a time can put as much as 50 pounds of pressure on your neck. This is akin to carrying a small child or mid-sized dog around your neck.
Who is at risk of tech neck?
On average, we spend more than four hours a day on our phones, checking them as many as 58 times per day, according to data. Since we spend so much time staring at screens, almost all of us are candidates for tech neck.
A 2022 study examining predisposing factors of tech neck – as well as diagnostic and therapeutic approaches young adults can take to rectify the issue – suggested that tech neck may impact the normal development of children. Using tablets and cell phones most of the day, the study said, with abnormal posture may impact neurological development during childhood and later in adulthood, which can lead to pain and other dysfunctions.
Additionally, new research indicates that women may be particularly susceptible to tech neck as they tend to be shorter on average with narrower shoulders and less muscular necks, which can force them into more physically taxing, unnatural positions when using keyboards and monitors.
Causes and symptoms of tech neck
The most obvious cause of tech neck is looking down at a device for prolonged periods. Engaging in other digital hobbies can cause tech neck, too.
While we may stand or sit at a more upright position while staring into our work computers, millions of Americans have desk jobs that can cause them to lean forward. Using a laptop on your lap or a low desk can cause tech neck, because you still hunch over and put pressure on your neck. This leads to bad posture, even if the leaning in these scenarios do not produce full 45-degree angles.
Playing video games with your head pushed forward also forces the neck and back muscles to strain to support the increased weight of your head.
Tech neck can cause issues beyond your neck and shoulders, according to the Mayo Clinic, and can also lead to:
- Headaches
- Herniated discs (slipped or bulging disks)
- Lower back pain
- Strained jaw joints and muscles
Alleviate and avoid tech neck and promote better posture with these tips
The Mayo Clinic recommends placing pillows on your lap to support your forearms to decrease pressure caused by tech neck. It may be hard to get into this habit, but you should also try to hold your phone in a more upright position every time you use it, to improve visual comfort.
Performing stretches that release tension in the muscles in your neck and upper body can help improve flexibility and promote good posture. These may include:
- Chest openers
- Chin tucks
- Side neck stretches
- Neck rotations
- Shoulder rolls and shrugs
- Upper trapezius stretches
Be proactive in avoiding tech neck by applying these tips when working at a desk or using a device:
- Keep at least 20 inches of distance between you and your screen/monitor, which is about an arm's length.
- Keep your knees aligned with your hips and your feet flat on the floor.
- Keep your wrists straight and your elbows bent at 90-degree angles.
- Sit with your head, hips and spine stacked.
- Use a computer monitor or laptop stand to help raise your screen to eye level. Your eye height should be between 0.5 inches and 1.5 inches higher than the top characters on your screen to allow for a 15-degree eye gaze, per the Mayo Clinic.
- When looking straight ahead, make sure your neck, back and upper shoulder muscles have a chance to relax to prevent uneven pressure on the nerve supply of these muscle groups.
Additionally, taking mini breaks throughout the day can improve your ergonomics by breaking up the repetitive wear sitting in a chair can put on your posture. Try getting up at least once every 45 minutes to change your posture and move your body.
Read on:
- Why You Should Stop Checking Your Phone First Thing in the Morning
- What is Blue Light Therapy?
- Constantly Scrolling Social Media? Here’s why you Should Take a Break
Photo credit: Getty Images
