Understanding and Preventing Tech Neck: A Growing Concern in the Digital Age
Understanding and Preventing Tech Neck: A Growing Concern in the Digital Age
Looking at our phones and computers is a part of our daily routine. (For some it may be a LARGE part.)
On average, people spend over three hours a day on their phones, checking them an average of 58 times.
With many of us spending upwards of eight hours a day at work in front of a computer, followed by more screen time at home, it’s no surprise that neck and back pain- commonly referred to as "tech neck"- has become an increasingly common issue.
The Pressure of Looking Down
Tech neck happens when poor posture while using devices puts strain on the neck, shoulders, and upper back.
The problem starts when we bend our heads forward at a 45-degree angle to look at our phones or tablets.
This creates significant pressure on the neck muscles. To help visualize this, think of holding a gallon of milk.
The average human head weighs 10-12 pounds, similar to the weight of a gallon of milk.
Holding a gallon of milk close to your body is manageable, but holding it outstretched puts much more strain on your arm and shoulder muscles.
Similarly, when we tilt our heads forward, the muscles in the neck and upper back bear the load, leading to fatigue and discomfort.
What Is Tech Neck?
Tech neck refers to chronic pain, stiffness, or soreness in the neck and shoulders caused by poor posture when using technology.
This often results from hunching over phones, tablets, or computers, which leads to strain on the neck muscles, causing discomfort.
Over time, this can cause referred pain in the arms and hands and may lead to long-term issues, including headaches and back pain.
As we age, our spine naturally undergoes changes, such as disc narrowing, which increases pressure on the nerves at the base of the neck.
This can worsen the effects of tech neck, leading to more frequent discomfort and fatigue. Young people are not immune either.
Early muscle fatigue from poor posture can lead to more serious issues as they grow older, making it crucial for children and teenagers to adopt healthy habits to prevent strain.
How to Reduce Tech Neck Strain
Preventing tech neck requires small changes in how we interact with our devices.
When using your phone, try propping your forearms on pillows or holding the phone at a more upright angle to reduce strain.
If you spend long hours at a computer, ensure your screen is about 20-30 inches from your eyes, or roughly arm's length away.
You should also adjust the height of your screen so that your eyes gaze slightly downward, keeping your neck in a neutral position.
There are small platforms you can buy for your computer to put it at eye level.
Make sure to maintain proper posture by keeping your head aligned with your spine, your elbows at a 90-degree angle, and your wrists straight.
Additionally, take regular breaks to move your body and stretch.
This helps relieve the pressure and encourages better posture throughout the day.
How a Chiropractor Can Help
If you’re experiencing tech neck, a chiropractor can be an invaluable resource in helping you find relief.
Chiropractors specialize in spinal alignment and musculoskeletal health.
Through adjustments and manipulations of the spine and neck, they can help relieve pressure on your nerves and restore proper alignment to your spine, which can significantly reduce the pain and stiffness associated with tech neck.
Chiropractors can also provide advice on improving your posture and ergonomics to prevent future strain.
Regular chiropractic care, combined with exercises and stretches to strengthen and lengthen muscles, can help keep your spine in optimal alignment and prevent chronic pain from developing.
Maintaining a neutral, supported posture while using screens is essential for avoiding tech neck.
By making simple adjustments to your posture and incorporating movement into your daily routine, you can significantly reduce the strain on your neck and back.
If you’re struggling with tech neck, chiropractic care may be a great solution to relieve pain and address the underlying causes.
Remember, the best posture is always the next posture- so keep moving, stay mindful of how your body is positioned, and take steps toward better spinal health.
Reach out to Leeds Family Chiropractic and start your path to being pain-free today!
