Tech Neck: How Screen Time Causes Neck Pain and What to Do About It

We are living in a digital age. Look around you, and you will see people glued to their screens, whether for work, entertainment, or staying connected with loved ones. However, this constant screen time is giving rise to a new challenge causing neck pain, called “tech neck.”

Tech neck is a modern-day phenomenon affecting many tech users, causing discomfort and pain in the neck. This article aims to explore the causes of tech neck and offer practical solutions to help you combat neck pain and improve your overall well-being.

Understanding Tech Neck:

Tech neck happens when we spend too much time looking down at our devices, causing strain and discomfort in the neck and spine. This posture puts extra pressure on the neck muscles and bones, leading to something called “forward head posture.” Over time, this can cause ongoing pain and stiffness.

Common symptoms include:

• Neck pain.
• Eye pain.
• Headaches.
• Shoulder tension.
• Pain that can spread down the arms.
• Fatigue and nausea.

To understand how tech neck develops, consider how frequently you use smartphones, tablets, and computers. The more time you spend hunched over these devices, the greater the strain on your neck muscles. According to the Mayo Clinic, neck pain is a leading cause of disability, and nearly half of those who develop it continue to experience recurrences.

If you are experiencing symptoms of tech neck, you need to take action to prevent the worsening of the condition and complications. Adults may be more likely to experience this problem; however, children can experience the cumulative effects of these bad habits later in life.

Preventive Measures and Solutions

Taking proactive steps to prevent tech neck is crucial for neck pain relief and maintaining neck health. We have to incorporate lifestyle changes, ergonomic changes and stretches.

Ergonomic Changes

Here are some changes you can make to avoid tech neck:

1. Limit Screen Time

Be aware of how much time you spend on devices. Take regular breaks, such as following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce eye and neck strain.

2. Set Up Ergonomically

Arrange your workspace with proper ergonomics in mind. Position your screen at eye level, about 20 to 30 inches from your face, to avoid looking down or leaning forward. Use a laptop stand or a desktop monitor at eye level, and opt for an external keyboard and mouse for better positioning.

3. Practice Good Posture

Sit with your back straight, shoulders relaxed, and feet flat on the floor. Keep your head aligned with your spine to prevent leaning forward, which increases neck strain. If you need to look down at your phone, bring the device up to eye level instead of tilting your head.

4. Use Ergonomic Accessories

Adjust your workstation to promote a healthier posture. Use a standing desk, if possible, to switch between sitting and standing throughout the day. A supportive chair that encourages proper posture can also help reduce neck tension.

Incorporating these lifestyle and ergonomic changes can significantly reduce the risk of tech neck and help you maintain long-term neck health.

Tech Neck Exercises and Stretches

Exercises and stretches can help ease the discomfort caused by tech neck and improve your posture. Since our bodies are not meant to stay in one position for too long, regular movement is essential.

Here are some effective exercises and stretches you can try:

1. Neck Stretches

Sit or stand up straight. Slowly tilt your head to one side, bringing your ear close to your shoulder. Hold for 15 to 20 seconds, feeling the stretch along the side of your neck. Repeat on the other side. This helps relieve tension in the neck muscles and improves flexibility.

2. Chin Tucks

While sitting or standing with your back straight, slowly pull your chin back as if you are trying to give yourself a “double chin.” Hold this position for a few seconds, then release. Repeat 10 to 15 times. This exercise helps correct forward head posture by strengthening the muscles at the back of your neck.

3. Shoulder Rolls

Roll your shoulders in a circular motion—first forward for 10 to 15 seconds, then backwards. This simple move helps release tension in your upper back, shoulders, and neck. It is a great way to loosen tight muscles from sitting for long periods.

4. Seated Upper Back Stretch

Sit in a chair and clasp your hands together in front of you. Round your upper back, pushing your hands forward while tucking your chin toward your chest. Hold for 20 to 30 seconds. This stretch targets the upper back, which often gets tight from prolonged sitting.

Addressing tech neck is essential for anyone who spends long hours on digital devices. The impact of tech neck on neck health cannot be overstated, and taking the time to address it can bring significant benefits to your well-being.

Persistent Neck Pain Symptoms? What to Do Next

Orthopedic specialists can help you achieve neck pain relief due to the use of tech devices. If you are experiencing tech neck pain, make an appointment with an orthopedic doctor for individualized treatment.

Neck Pain Treatment in Wentzville, MO

Advanced Bone & Joint offers comprehensive care for individuals experiencing neck pain. Our orthopedic doctors see many patients with tech neck symptoms. Neck pain is not the only issue that can arise from these devices but also hand pain. We offer a personalized approach to treating neck pain for long-term success.

To schedule a consultation for neck pain treatment, call us today at (636) 241-9807 or use our appointment request form. Advanced Bone & Joint has a clinic in Wentzville, O’Fallon, and St. Peters.