TriMed Spine & Joint knows that if you’ve spent hour after hour, day after day staring at your computer screen, you probably have a “tech neck.” It’s a term that refers to the soreness, stiffness, and even injury that can result from bending your head downward to look at an electronic device for too long. We at TriMed Spine & Joint sees many clients who have claimed to suffer from “tech neck”.
Read on for some techniques on how to battle your case “tech neck”
1 – Limit Your Screen Time
There is a good chance that you spend much of the day in front of a screen. If this is you, try to use your non-work time doing things that don’t require you to be in front of a screen. Use that time for something fun that’s also good for your physical and mental health, like going for a walk, hanging out with friends face-to-face, or taking a nap. Your neck will thank you.
2 – Do Chin Tucks
Start standing or sitting with your spine straight. Draw your head straight back like you’re making a double chin. In this position, you offset the effects of constantly thrusting your head forward as you may do while looking at a screen. Make sure not to tilt your head back when doing this. Keep your chin tucked in, but still parallel to the floor. Hold for five seconds. Release. Repeat.
3 – Use a Standing Desk
Or even better, use a treadmill desk. Either one will encourage more continuous small movements throughout the day. Whether it’s fidgeting at your standing desk or walking on the treadmill desk, the movement can help to keep you from clamping down on your neck muscles.
4 – Take More Breaks
At least once an hour, get up and move around. Do a few stretches and roll your neck to loosen up tight muscles. This will help prevent the spasms and stiffness that lead to “tech neck”.
5 – Roll Your Shoulders Back
Throughout the workday, roll your shoulders up and back as you shift your head back. This keeps muscles moving and repositions your body in a healthful way.
These five tips can be very helpful in changing your overall chiropractic well-being. Go ahead and take the plunge to see a chiropractor at TriMed Spine & Joint right away. Our friendly and knowledgeable office can identify your spinal issue and explain why your back or neck hurts. Then we help you find a fix fast.
Common Questions About Tech Neck
What exactly is tech neck?
It is the name given to neck and upper back pain that builds up from holding your head forward to look at a phone or screen. The further forward the head sits, the more load the neck muscles and joints carry to hold it there.
Is tech neck permanent?
Not usually. Muscle endurance, joint mobility and movement habits all respond to training, although long-standing cases take longer to settle and benefit from a structured plan.
What is the single most useful change I can make?
Raise the screen. Getting the top third of the monitor to about eye level removes most of the forward head position, and our ergonomics page covers the rest of the setup.
When should tech neck be examined?
Get it looked at if the pain travels into a shoulder, arm or hand, if you notice numbness, tingling or weakness, or if it is not improving after a few weeks of better setup and regular breaks. See our neck pain page for what that evaluation involves.
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