If you spend a lot of time looking down at your phone or tablet, you may be experiencing something called “tech neck ” Learn how you can help alleviate the symptoms of tech neck and keep your spine healthy.
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Most of us spend hours every day looking down at our phones, laptops, and other devices. And that posture—head tilted forward, shoulders rounded—tends to cause what’s called tech neck.
You may not give much thought to your posture, but it can have a big impact on your health. Poor posture can lead to a number of problems, including:
– Neck pain
– Shoulder pain
– Back pain
Fortunately, there are a few things you can do to help reduce the risk of developing tech neck.
What is Tech Neck?
tech neck is a condition caused by looking down at your electronic devices for long periods of time. The condition got its name because it’s often seen in people who use technology a lot, such as office workers, students, and gamers.
Symptoms of tech neck include pain and stiffness in the neck, shoulders, and upper back. The condition can also cause headaches, dizziness, and jaw pain. If you have tech neck, you may find it difficult to turn your head from side to side or to look up and down.
While tech neck is a relatively new condition, it’s becoming more common as more people use electronic devices for longer periods of time. The condition is also being seen in younger people as they start using technology at an earlier age.
There are several things you can do to help prevent or treat tech neck. First, try to limit the amount of time you spend looking down at your electronic devices. If you must use them for long periods of time, take breaks often to move your head and neck around. Second, maintain good posture while using your devices. Sit up straight with your shoulders back and your chin level with the horizon. Third, try to use larger devices that allow you to keep your head and neck in a neutral position. And finally, see a doctor if you start experiencing pain or other symptoms associated with tech neck.
The Dangers of Tech Neck
One of the most common problems we see in our office is known as “tech neck.” This condition is caused by looking down at your electronic devices for long periods of time. It results in the formation of wrinkles on your neck, as well as pain in the neck and shoulders.
There are several things you can do to help prevent or alleviate tech neck pain:
1. Look at your devices with a neutral spine. In other words, don’t tilt your head down to look at them. Instead, hold them up so you can look at them with a neutral spine.
2. Take breaks often. Get up and move around for a few minutes every 20 to 30 minutes to give your neck and shoulders a break.
3. Use proper posture. Sit up straight and keep your shoulders back when you’re using electronic devices.
4. Stretch your neck and shoulders frequently throughout the day. There are many stretches you can do that will help relieve tension in these muscles. Consult a chiropractor or physical therapist for specific recommendations.
If you already have tech neck pain, there are treatments that can help alleviate it. These include chiropractic adjustments, massage therapy, and physical therapy exercises. If you’re suffering from tech neck pain, contact our office today to schedule an appointment.
How to Help Tech Neck
Whether you call it “tech neck,” “text neck,” or simply “forward head posture,” this condition is becoming increasingly common. According to the Washington Post, as many as two-thirds of Americans suffer from some form of tech neck.
The condition is caused by looking down at devices such as phones and computers for extended periods of time. This posture puts stress on the spine and can lead to pain in the neck and shoulders. It can also cause headaches, migraines, and even central vision problems.
While there is no one-size-fits-all solution to tech neck, there are some things you can do to help ease the pain and prevent further damage.
1. Take frequent breaks. If you work at a computer all day, make sure to take frequent breaks to stretch and move your body. Set a timer if necessary. Every 20 minutes or so, get up and walk around for a few minutes. This will help reduce tension in your muscles and give your eyes a break from staring at a screen.
2. Use proper posture. When sitting or standing, make sure your ears are inline with your shoulders and your chin is not jutting forward. Avoid slouching or hunching over. Take time to adjust your position often so you don’t get too stiff in one position.
3. Stretch your neck muscles regularly. There are many simple stretches you can do at home or at work to help relieve tension in your neck muscles. A couple of times a day, tilt your head from side to side slowly and hold each position for a few seconds. You can also try nodding your head up and down slowly or rotating your head in circles (both clockwise and counterclockwise).
4 . Consider using ergonomic devices . If you work at a computer all day, consider using an ergonomic keyboard , mouse ,and/or monitor . These devices are designed to reduce strain on the body and may help prevent tech neck pain .
5 . See a doctor if the pain persists . If you experience chronic pain in your neck or shoulders , see a doctor or physical therapist for an evaluation . They can help determine the cause of the pain annd recommend specific treatments that may provide relief .
While there is no single solution to tech neck, there are a few things you can do to help prevent or alleviate the symptoms.
– First, be aware of your posture and try to sit up straight or stand tall when using your devices.
– Second, take frequent breaks from your devices and stretch your neck and shoulders regularly.
– Third, try using a neck pillow or supporting your device at eye level to reduce the strain on your neck.
If you are experiencing pain or discomfort, consult with a doctor or physical therapist for specific exercises and treatments that may be helpful.