Looking Down While Reading This? Here’s How to Spot and Correct Tech Neck

If you have a job that requires a lot of time to an office, looking at a screen or looking at a phone, you could strive More than your eyes. This can also lead to a modern problem called “Neck Tech”. This phenomenon results from maintaining a unnatural position while looking at a screen, and that affects everyone, children who play tablet games To adults who work at an office all day. A Study from 2024 have found that neck pain has increased considerably in people who live a sedentary life and work in front of the screens all day. The muscles of the neck become tired of overuse and cause the spine curve.

If you live the neck of technology, you don’t have to suffer in silence. We talked about doctors and a physiotherapist to know how to reduce this type of pain.

What is Tech Neck, and how do you know if you have it?

Dr Kyle SmithA neurosurgeon certified at the board at the Murphey Sémmes clinic, explains that the technological neck refers to “the tension on the neck muscles and the spine to look down for prolonged periods”, generally due to the overuse of mobile devices. It is quite easy to develop this condition if you use a smartphone.

In fact, the way you tilt your head when you look at a screen can put more stress on your neck than you think. Dr Gbolahan OkbadejoMD, FAAOS, a surgeon of the spine driven by the board and formed by the stock market, says: “The neck of technology is not only a passing discomfort; it is often an early indicator of the vertebral strain. When the head is constantly tilt to look at phones or laptops, it removes the spine out of alignment, placing a user -up constraint in the neck and the upper back. “

Dr Jeremy SmithAn orthopedic surgeon at the HOAG Orthopedic Institute specialized in the conditions of the degenerative spine, adds: “It is true that the weight of your head can affect the technological neck, but the development of the muscles of your neck and your upper back will also play a role.” In short, having a bad posture over time can cause your neck and back muscles overhang.

Technological neck signs

If you suspect that you are too much, you use digital devices, there are several signs that you develop the technological neck. Ari Kaplan, physiotherapist formed at Ati physiotherapywarns that the symptoms can initially be subtle. However, if they have not been treated, your symptoms can degenerate. Kaplan says that the common signs include:

• Persistent neck pain
• Frequent headache
• Douin on the shoulder and upper back
• Mobility reduction in your neck

Dr. Kyle Smith adds that you can also notice a stiffness in your neck and spine while the neck of technology is starting to settle.

Can we avoid the neck of technology?

You can avoid the neck of technology, but this requires proactive changes. According to Dr. Kyle Smith, “frequent ruptures, position changes and stretching help reduce pressure on your neck”. He also recommends keeping phone, tablet and computer screens in the face so that you don’t have to look at the bottom to see them.

The Mayo clinic advises Alteration of posture of your computer and desktop configuration To avoid technological neck. The renowned institution offers the following advice to prevent neck tension during the computer:

1. Place your screen on the length of an arm away from your eyes or between 20 and 30 inches.
2. Put your monitor or laptop on a support that reaches just below the eye level. You can get a 15 -degree eye look by placing the top of your screen between 0.5 and 1.5 inch less than the height of your eye.
3. Keep your right cuffs, your elbows folded at around 90 degrees, your knees lined up with your hips and your feet flat on the ground.

Tech Neck never disappears?

Yes, Tech Neck can disappear if you change your habits. Kaplan advises: “The best thing that a person can do is limit their time to look at the screens.” He adds that the fight against the neck of technology “does not require in -depth efforts, just conscious practices and simple exercises”.

If you have to be on your phone or computer for work, it is not always easy to eliminate or considerably reduce screen time, which makes the screen more important.

Specific stretches and neck exercises can also reduce your tension to the neck, as is the frequent breaks on your screen. Adjust a timer to get up once a hour and relax your neck and shoulders.

Advice to improve technological neck

If you already have the neck of technology, there are several ways to improve it. You may want to look for more Ergonomic office chair or get a New neck support pillow To make sure that your sleep position does not worsen your problems. Physical activities can also reduce your pain quickly.

Something as simple as a stretch routine could have a significant impact on your discomfort of the neck of existing technology. “Stretching should be carried out regularly, especially after prolonged periods of use of devices,” said Dr. Kyle Smith. “Make a variety of stretching that aim to increase the amplitude of movements and strengthen the musculature of the neck.”

Techon

Kaplan suggests a cervical retraction to fight against technological neck pain. He recommends the following steps to finish this section, which can be done several times throughout the day.

1. Sit up standing: Make sure you are sitting straight with your head aligned with your body.
2. Return the retraction: Without tilt your head, pull your right head backwards, as if you were making a double chin. Keep your eyes before.
3. Keep and release: Hold this position for a second, then return to the starting position.
4. Repeat: Perform this exercise 10 times or if necessary.

Dr. Jeremy Smith says that a trapezius can be useful. He explains how to do it:

1. Grab and stretch: Start by grabing one ear with the opposite hand and bringing it to your opposite shoulder.
2. Breathe: Breathe deeply in this position while your muscles and the nerves of the neck extend.
3. Repeat: Alternate on the other side and complete the same section.

The doctor adds: “Sometimes the tensions of other parts of our body can clear this same painful neck sensation from the technology. I took a while to make the shoulders back down and slowly heat the area.” He suggests that this action can help you determine if the pain really comes from your neck and shoulders.

In addition to stretching, it is important to work on an appropriate posture. Dr. Okubadejo says to Cnet: “The posture plays a more important role than most people think so. Even a slight tilt towards the front of the head adds a pressure which, over time, contributes to stiffness, discomfort and even nervous irritation. The recognition and correction of bad early habits can make a significant difference in the health of the vertebral column.”

Can Tech Neck cause more serious problems?

Laisée untreated, Tech Neck can lead to more serious problems. “Tech Neck can cause more serious problems such as pinched nerves and hernias disc,” warns Dr. Jeremy Smith. “It is really important to consult a health professional when you start to have discomfort and pain around your neck.”

The Mayo clinic is suitable that the neck of technology can extend Beyond the muscles of the neck and painful shoulders. Any additional vertebral pressure in your neck could cause everything, lower back pain in hernial discs. The technological neck could even put pressure on the joints and muscles of the jaw, leading to temporo-mandibular joint pain, more commonly known as TMJ.

When to see a doctor

If you are developing chronic pain, it’s time to see a doctor. The Cleveland Clinic advises that It’s time to ask for professional help If making lifestyle changes do not relieve pain. In other words, if stretching and screen changes are not sufficient, you may need medical intervention.

In addition to seeking advice from your primary care doctor, visiting a chiropractor or physiotherapist can also be useful.

The bottom line

Tech Neck is a common condition, given the time that most of us spend on our computers and mobile devices. Although you can prevent this type of pain by increasing your screens so that you do not spread your head down, other lifestyle changes can help you.

Make sure you take frequent breaks from your screens and integrate the stretches of the neck and shoulders in your daily routine. If you experience chronic pain, you should visit your health care provider to get more advice and processing options.