Tech neck is a common problem among people who spend a lot of time looking at their phones, computers and tablets, most people don’t know what to do but there are some tips to help prevent this
If you’re spending eight or more hours a day hunched over your computer, followed by a few more hours scrolling through your phone or tablet at home, you could be setting yourself up for ‘tech neck’.
This modern-day ailment is a form of chronic neck or shoulder pain, soreness or stiffness that’s often caused by poor posture while using our electronic devices.
The act of constantly looking down at our screens strains the neck muscles and causes the shoulders to slump forward, leading to musculoskeletal fatigue and pressure on the nerve supply in the neck.
This can result in neck pain and potentially referred pain in the arms and hands. Over time, this position can increase the force and effort on your shoulders, neck and upper back muscles, putting uneven pressure on your spine.
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Your posture plays a crucial role in these problems. When using a mobile phone, it’s common to bring the phone closer to your body for visual comfort and clarity but staying in this position for lengthy periods needs more work and effort from your body than dynamic movement.
‘Tech neck’ can cause problems beyond your neck and shoulders. The added spinal pressure in your neck can lead to mid and lower-back pain, as well as headaches.
As we age, the discs in our spine can become narrower, reducing their supportive function and increasing pressure on the nerve roots at the base of the neck. This can result in heightened fatigue and discomfort.
While youngsters might not immediately feel the effects of poor posture and lack of ergonomics, these issues can gradually affect their bodies as they grow. From as early as their 20s, muscle fatigue can set in, leading to increased strain and sprain.
It’s vital that we encourage our young ones to regularly stretch, change positions and keep active throughout the day to stop neck and back strain.
When you’re looking straight ahead, your neck, back and upper shoulder muscles get an opportunity to relax. This stops uneven pressure on the nerve supply of these muscle groups.
The aim is to maintain a neutral, supported, upright posture while using screened devices. Concentrate on keeping your head upright with your ears over your shoulders and your shoulders over your hips.
The Mayo Clinic provides a few tips when it comes to using a desktop computer or laptop to combat tech neck:
- Place your screen 20–30 inches away from your eyes- around an arm’s length.
- Use a computer monitor or laptop stand to help elevate your screen to the correct level. Your eye height should be about 1/2 inch to 11⁄2 inches higher than the top characters on your screen to allow for a 15-degree eye gaze.
- Sit with your head, hips and spine stacked.
- Keep your wrists straight and your elbows bent at approximately 90-degree angles.
- Make sure to keep your knees aligned with your hips and your feet flat on the floor.
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