"Tech neck," also known as "text neck," is a term used to describe a common modern posture-related condition that results from the extended use of smartphones, tablets, laptops, and other handheld devices.
It refers to the neck pain and damage that can occur from repeatedly looking down at screens for extended periods. Here are some key points about tech neck:
Forward Head Posture: Tech neck is characterized by a forward head posture, where the head is tilted forward and the neck is bent to look at a device's screen. This position puts extra stress on the neck and spine.
Symptoms: Symptoms of tech neck can include neck pain, stiffness, and discomfort. In more severe cases, it can lead to headaches, upper back pain, and shoulder pain.
Causes: Tech neck is primarily caused by the prolonged use of handheld devices and poor ergonomics. When using these devices, people tend to hunch over and crane their necks forward, which can strain the neck and upper back muscles.
Prevention and Management: To prevent or alleviate tech neck:
Practice good posture by keeping your head upright and aligned with your spine when using devices.
Take frequent breaks from screen time to stretch and move your neck and shoulders.
Adjust the height of your devices or use ergonomic accessories to reduce strain.
Strengthen your neck and upper back muscles through exercises.
Be mindful of your screen time and try to limit it when possible.
Lay on a Denneroll
Treatment: If you develop tech neck symptoms you need to get an x-ray. X-ray will show you which phase of neck degeneration your are in and your doctor will tell you where to go from there. Treatments can include postural exercises, laying on a neck wedge, chiropractic treatments, trigger point treatment, and possible PRP. If you have developed a bulge in a disc in your neck you may also benefit from motorized neck decompression.
Tech neck is becoming more common as people spend increasing amounts of time using handheld devices. It highlights the importance of maintaining good posture and taking breaks to avoid strain and discomfort associated with prolonged screen use.