Tips for Avoiding Tech Neck

The average person spends hours each day looking at their smartphone, not to mention a significant amount of time working at a computer or using other electronic devices. 

While these activities don’t seem outwardly strenuous, if you aren’t mindful of how you hold your head, they can take a toll on the muscles, tendons, and ligaments in your upper back and shoulders. Over time, this can contribute to tech neck, a common problem caused by poor posture.

At Performance Therapy Institute, with offices in Nashville, Brentwood, and Nolensville, Tennessee, our experienced team knows how uncomfortable tech neck can be and offers several treatments to help manage it.

Keep reading to discover why tech neck happens and simple things you can do to prevent it from worsening, or ideally, from happening in the first place.

Why tech neck happens

Tech neck is a term used to describe neck pain, shoulder pain, or upper back pain caused by looking down at phones, tablets, or computers for extended periods.

Practicing good posture involves keeping your head aligned with your spine, with your ears positioned roughly over your shoulders. But using electronic devices often causes you to look downward, placing extra stress on the soft tissues in your neck and upper back.

Looking down occasionally typically doesn’t cause problems, but if it becomes a regular habit, it can strain your muscles and lead to pain and stiffness. That’s because the human head, which weighs about 10-12 pounds, can place up to 50-60 pounds of force on the neck when tilted forward.

Simple ways to prevent tech neck

You might not be able to reduce the time you spend using electronic devices, but you can take steps to reduce your risk of tech neck. These tips can help:

1. Keep your screens at eye level

One of the easiest ways to prevent tech neck from worsening is to adjust your screens. For example, if you’re using a smartphone or tablet, hold it in front of your face at eye level, rather than in your lap. 

Similarly, adjust your laptop or desktop monitor so it’s within your line of sight. A computer stand can help. The goal is to reduce the time you spend leaning forward or looking down. It can be hard to break bad habits, but over time, these adjustments can make a big difference.

2. Improve your posture when sitting

Long days at a desk can affect your posture and make you more likely to slouch. 

To help prevent this, practice good posture whenever you sit down. Keep both feet flat on the floor, bend your knees at a 90-degree angle, and align your ears over your shoulders. Whenever you notice yourself beginning to slouch, readjust your position and sit up straight. It takes some practice, but returning to proper alignment can help ease pressure on your neck and upper back.

3. Take frequent breaks

Sitting for long periods may not seem strenuous, but it can take a toll on your muscles. When your muscles get fatigued, gravity can gradually pull your body forward into a C-shape, rounding your back.

You don’t need to be perfect, but whenever you feel yourself starting to slouch, stand up and move around. For instance, if you work at a desk, taking a break every 20-30 minutes can help reset your posture and reduce stiffness.

For optimal results, stretch your arms and legs and do a few neck and shoulder rolls. Then, once you’re ready to get back to work, reposition your head over your shoulders and sit with your back straight.

4. Optimize your workspace

Many people need to use electronic devices for work, which can make tech neck more likely. However, you can reduce that risk with an ergonomic setup.

Make sure your office chair provides adequate back support, and keep your computer monitor at or just below eye level. Similarly, plant your feet flat on the floor, and when typing, hold your elbows at a 90-degree angle.

These adjustments can help take pressure off your neck, upper back, and shoulders, and make the workday more comfortable.

Don’t let tech neck affect your quality of life

If you’re tired of dealing with neck, shoulder, or upper back pain, and think your posture while using electronic devices may be to blame, contact us today by calling our nearest office or booking an appointment online.

After discussing your symptoms and conducting a comprehensive exam, we can determine whether you have tech neck and make personalized treatment recommendations.