In 2024, our reliance on technology is greater than ever, and often hard to avoid. From smartphones to laptops, screens have become an integral part of our daily lives. However, this increased screen time has led to a common issue known as “Tech Neck.” In this newsletter, we’ll uncover what Tech Neck is, its causes, and most importantly, how to prevent it.
What is Tech Neck?
Tech Neck, also known as “Text Neck”, refers to the pain and discomfort resulting from prolonged use of electronic devices (smart phones are probably the biggest culprit of this, but all electronic devices are involved!) When we tilt our heads forward to look at screens, it puts excessive strain on the neck muscles and spine. Over time, this can lead to various symptoms, including:
- Neck pain and stiffness
- Shoulder and upper back discomfort
- Headaches
- Reduced mobility in the neck
- Tingling or numbness in the arms and hands
Causes of Tech Neck
The primary cause of Tech Neck is poor posture while using electronic devices. When we look down at our screens, the weight of our head puts additional pressure on the cervical spine. For example, the average human head weighs about 10-12 pounds in a neutral position. However, tilting it forward by just 15 degrees can increase the effective weight on the neck to about 27 pounds, and at a 60-degree tilt, it can be as much as 60 pounds! That is an additional 50lbs of relative weight your muscles in your neck are trying to support!
Preventing Tech Neck
1. Mind Your Posture:
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- Keep your screen at eye level to avoid tilting your head downward.
- Sit with your back straight and shoulders relaxed.
- Use a chair with proper lumbar support to maintain the natural curve of your spine.
- For your smartphone, this means holding the phone up to eye level if sitting. Alternatively, you could lay on your stomach and use your phone, or lay on your back, as both positions are great at keeping your neck in a more neutral position to prevent pain!
2. Take Frequent Breaks:
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- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps reduce eye strain and encourages you to change your posture.
- Stand up, stretch, and walk around periodically to keep your muscles from becoming stiff.
- Try some shoulder rolls forward and backward every 20 minutes, or some gentle neck rolls every 20 minutes to keep things limber!
3. Strengthen Your Neck and Shoulders:
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- Incorporate exercises that strengthen your neck, shoulders, and upper back into your routine. Simple exercises like chin tucks, shoulder blade squeezes, and gentle neck stretches can make a big difference.
4. Stay Hydrated:
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- Drinking plenty of water helps keep your spinal discs hydrated and supports overall spinal health.
5. Ergonomic Workstation Setup:
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- Ensure your workstation is set up ergonomically. Use a stand or an adjustable desk to position your screen at eye level. Consider using an external keyboard and mouse to keep your hands and arms in a comfortable position.
6. Be Mindful of Screen Time:
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- Limit your screen time whenever possible. Set boundaries for device usage and encourage activities that don’t involve screens, such as reading a book or going for a walk. Neat fact, most smart phones allow you to set max time limits for various apps, and are a great way to limit time spent on your phone scrolling away down YouTube channels or TikTok reels!
Chiropractic Care for Tech Neck
If you’re already experiencing symptoms of Tech Neck, chiropractic care can help. Our NW Calgary chiropractors provide treatments that include spinal adjustments, Active Release Technique, and personalized exercise plans to alleviate pain and improve posture. Regular ‘maintenance’ chiropractic visits can also help prevent Tech Neck from becoming a chronic issue, as this most commonly stems from prolonged postures at work.
By being mindful of your posture and making small adjustments to your daily routine, you can significantly reduce the risk of Tech Neck. Remember, taking care of your spine is essential for your overall well-being.
If you have any questions or need personalized advice, don’t hesitate to reach out at (403) 247-2947 to book an appointment today!