Have you ever looked around while in public, maybe in a restaurant or mall, and been amazed by the number of people staring down…at their phone or laptop…seemingly engrossed in whatever is happening somewhere else? There’s a price some are paying for their obsession. It’s a pain in the neck now cleverly coined as the term, ‘Tech Neck.’
According to Stefano M. Sinicropi, MD, FAAOS, “The act of holding your head flexed and forward while looking down at your handheld device and/or laptop screen places your cervical spine in a tenuous position.” Maintaining this head forward posture can lead to muscle fatigue and soft tissue strain, along with the potential for developing ongoing neck and shoulder problems – or, more simply, ‘Tech Neck.’
As we discussed in our last article on neck pain, the neck, or cervical spine, provides support and mobility for your head, which weighs about 11 pounds. Sixty to 70 percent of the population suffers from neck pain at some point in their lives. It can occur suddenly, or occur over time from wear and tear.
According to Results Physiotherapy, the symptoms for persistent neck pain can vary from sharp pain with restricted movement to dull, aching and burning in the surrounding shoulder and shoulder blade muscles. “In some cases, symptoms may travel into the upper back or shoulder. In more severe cases significant pain can radiate down the arm to the hand and is often associated with weakness or numbness and tingling,” explains Craig O’Neil, Vice President of Clinical Excellence with Results Physiotherapy.
Not surprisingly, the number of mobile phone users in the United States has risen steadily each year, according to statista.com. That number is projected to rise to 266 million in 2017. With mobile phone ownership growing, and people increasingly dependent on laptops or work and personal use, we need to better protect our necks. Below are tips for preventing Tech Neck.
5 Tips for Preventing Tech Neck
- Tablet Holder – The ideal position for your laptop or tablet is eye-level. Invest in a holder to position it at that height, or as close as possible, to reduce neck strain.
- Set Limits – Set limits on the amount of time and frequency that you use your device. If you need to be on your device for an extended period of time, take three-minute breaks every 15-20 minutes.
- Set Reminders – In order to remind yourself to take breaks and change positions frequently, set your watch or your smart device for every 15-20 minutes so that you stick to your plan. You’ll be happy that you did.
- Correct Chair – If you can, sit in a chair that allows you to position your head comfortably while using your device. By keeping your head positioned in a more relaxed or neutral position, you will prevent yourself from looking down with your neck flexed forward.
- Exercise Regularly – Performing a regular exercise routine such as walking, running, swimming or weight training can help reduce the cumulative effects of prolonged technology use.
- Warning Pain – If you are already experiencing pain in your neck area, you may already be suffering from Tech Neck. Other possible symptoms include pain between your shoulder blades, numbness or tingling in your arms or recurrent headaches. Click to see how the professionals at Results Physiotherapy can help.
About Results Physiotherapy
Results Physiotherapy offers world-class physical therapy, a ground-breaking advance over the old exercise-only treatments. International studies prove our hands-on approach yields faster pain relief and more lasting recovery.
Our licensed therapists are trained in the newest, evidence-based techniques from around the world, combining the best of traditional physical therapy with expert hands-on release of muscle and joint tension. Not only does our therapy bring better results, it also just feels better.
Click here for more information about Results Physiotherapy.
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