Do you experience pain behind your neck after a day at work? If yes, then you might have developed a ‘tech neck,’ which is a common neck pain problem. Mostly, it occurs when looking at an electronic device (phone/laptop/tablet) at a certain angle for longer periods. Luckily, it can be prevented and treated at home. Learn what causes a tech neck and ways to prevent and treat neck pain in this article. Visit the best Pain Management Clinic in Brooklyn at Doral Health & Wellness or log on to www.doralhw.org.
Tech neck causes
Tech neck occurs when you tilt your head downwards at a certain angle to use your mobile or work on your laptop. The neck has muscles, tendons, and ligaments whose main function is to support the head’s weight (around 10 to 12 pounds) and needs to keep a neutral position to balance atop the cervical spine. When you use your phone to text or watch a video, with your head bent forward (to look down at a 45-to-60-degree angle), you put around 50 to 60 pounds of force on your neck. The neck is not meant to withstand this amount of pressure over a prolonged period. Tech neck usually starts as a mild ache in the neck or upper back. It may cause sharp pain or stiffness in the neck. If not timely addressed, it may worsen over time, lead to even more pain, and reduce mobility in the neck, upper back, and shoulders. In some cases, excessive forward head posture may accelerate degenerative conditions in the cervical spine, such as cervical degenerative disc disease or cervical osteoarthritis.
Some other reasons why smartphone and tablet use may cause some unique risks to the spine:
- Severe neck angle to view the screen: When compared to watching TVs and personal computers, smartphone and tablet screens are commonly viewed while flat on a table or the lap, which makes the screen angle more adverse because your neck and head need to be bent further forward to view these screens.
- Touchscreen element: A mobile with a touchscreen may bring the shoulders and head further forward. Research in the journal Ergonomics found that participants had a more forward posture when they were texting compared to other smartphone tasks (such as web browsing or watching a video). One possible reason may be that texting is more likely to require your shoulders to round forward even further.
Some other activities, like reading a printed book or washing dishes, also encourage people to tilt their heads, but the main difference is that people who use smartphones or tablets stay in that position for a longer time and don’t change their positions.
Ways to prevent and treat tech neck pain
You can prevent or treat tech neck pain by focusing on neck strength and flexibility and improving postural habits, such as:
- Raise your phone: Move your phone up closer to eye level so the head doesn’t need to tilt forward.
- Take frequent breaks: Spend some time away from the phone or any type of activity that causes a ‘head-forward’ posture. If needed, use an alarm or app to set automatic reminders to take breaks from mobile devices.
- Stand up straight: Maintain good posture and keep your chin up and shoulders pulled back. It helps to keep your body in a naturally aligned position.
- Arch and stretch: Arch the neck and upper back backward to ease your muscle pain.
- Exercise regularly: To keep a strong, flexible back and neck that can handle extra stress, you need regular workouts. Some research suggests that teenagers who participate in low-impact or endurance activities are less likely to experience neck pain.
- Use different apps that help with your neck pain: As in the current time, electronic devices, especially mobile phones, have become an integral part of our lives, so suggesting that patients spend less time on their phones or laptops isn’t a good solution. Instead, you can recommend apps like Heads Up, Posture Protector, phone usage timers, voice-to-text, etc., to help them keep their head or neck in an aligned neutral position and remind them to take a break or use their phone in a different angle that doesn’t strain their neck.
In general, finding ways to keep your neck and body more active than spending time on a mobile phone is best for the spine and neck. For example, try scheduling spending less time per day checking text messages and emails, rather than responding to them all the time.
You can also consider physical therapy to learn exercises that help reduce neck pain and forward head posture, which cause muscle imbalances. Physical therapy helps restore your posture to a more naturally aligned posture. Some common exercises are:
- Trap stretch:
This exercise helps to release the tension in the upper trapezius muscles (muscles that are found in the back of the neck and shoulders, which help to move the head and shoulder blades). You can perform this exercise any time you feel stiffness in these muscles.
To perform this, you need to stretch the right side, place your right hand on your waist or lower back, and tilt your head to the left while looking at the right. Place your left hand on top of your head and gently pull toward the left until you feel a comfortable stretch and hold it for 20 to 30 seconds for each side of the neck to release tension. Repeat on both sides.
- Thoracic extension:
To perform this exercise, lean forward in your chair and pretend to smash a pillow between your belly and thighs. Place both your hands with fingers interlacing behind your head. Do this stretch every couple of hours while you’re sitting at work.
- Prone retraction:
To perform this exercise, lie down on the floor with your arms on your side and hands near your hips. Keep your neck straight and don’t look upward. Lift your chin up, arms, and knees slightly off the floor and hold this position for 2 to 3 seconds, then release to the floor. Repeat this exercise 10 times for 3 sets.
When to see a doctor
You should see a doctor for a tech neck if your neck pain keeps returning or is accompanied by a severe headache, fever, nausea, unintended weight loss, dizziness, pain or tingling that radiates into the arm or hand, or trouble with other symptoms. Any of these symptoms with neck pain indicate a serious underlying medical condition that needs to be diagnosed and treated by a doctor.
Neck pain from tech use is a very common problem in this generation. However, the above-mentioned ways to prevent and treat a tech neck help you manage that pain and maintain a healthy posture of your neck.
Need help with tech neck? Visit our pain management clinic in Brooklyn to get professional medical help. Call us to book your appointment now! If you’re ready to take the next step in managing your pain, we recommend consulting with our healthcare provider to explore the right treatments or therapies for you. Always listen to your body and adjust your daily routine to prioritize your well-being. Visit Doral Health & Wellness Pain Relief Department in Brooklyn, to get professional help and guidance on how to manage your problem. Call us on + 1-718-367-2555 to get a consultation. If you need help learning coping methods, register your information and make direct contact with our doctors at https://yuz88hfiyh7.typeform.com/Doralintake. Log on to www.doralhw.org. Or visit us at 1797 Pitkin Avenue, Brooklyn, NY 11212.
