How to Spot and Prevent Tech Neck

Right now, as you read this sentence, you’re probably doing one of two things. You’re either sitting in a chair looking down at a phone or computer or standing up doing the same thing. Is your posture good for your neck or back? If you have pain in your neck and upper back, tech neck may be the source of your pain.

Do you spend hours every day in front of a screen, at work and at home? If so, you’re likely at a higher risk to develop tech neck, pain caused by looking down at a screen for extended periods of time. Dr. Sachida Manocha and our team at Interventional Pain Center can help you pinpoint the cause of your tech neck and give you tips on how to prevent it in the future.

A nation of screen users

As you spend more and more time on your devices, your body can end up paying the price. According to a 2018 MarketWatch study, Americans spend an average of 3 hours, 48 minutes a day with laptops, tablets, or smartphones. If you work at an office, that number is probably much higher. That’s a lot of time spent hunched over as you read, type, scroll, and click.

For many, screen use is unavoidable. With so many activities intertwined with the internet, it’s almost impossible to not spend hours on your various screens. Between working, coordinating your daily life, and planning social activities, there really is no respite. So how can you spot and prevent tech neck?

What causes tech neck

Heads are heavy. Most adult heads weigh 10-12 pounds. Our neck muscles are perfectly fine at controlling and handling this weight; after all, it’s been the dominant head position for thousands of years. Your neck muscles contract to help you look down or eat, but they’re happiest holding your head straight up.

As you look down, gravity and pressure make your head exponentially heavier. At a 45-degree angle, which is pretty common for smartphone usage, your head weighs an astounding 49 pounds. Increase that to the 60-degree angle preferred by close readers, and your neck muscles are contracting to support 60 pounds of weight.

You may think that adopting straight posture helps alleviate the neck pain, which is true. Unfortunately, when you sit up straight in an office chair, you’re likely putting pressure on the discs in your lower back. Many people overcorrect their posture and end the day with neck and back pain.

Preventing tech neck

Luckily, there are a few ways to prevent pain from interrupting your screen time. All of these tips don’t require much and can be incorporated into your daily life.

• Take a break and walk around. When at the office or at home, try to get up every 30 minutes and move around, even if it’s only for a minute. Your neck muscles will appreciate the quick break. If you struggle to separate from important projects, set a subtle alarm or reminder for yourself.
• Change your position. There are multiple ways to improve your working position, including:
• Move your monitor up to be more at eye level, to avoid looking down.
• Use that ergonomic desk chair to its full ability. The best position is reclined about 15 degrees with good lumbar support.
• Stand! If you have a standing desk or lift for your monitor, use it as often as possible.
• If your office chair isn’t the most ergonomic, try to use one with a headrest. Touching your head against the headrest lets you know you’re giving your neck a break.
• Spread out your screen time whenever possible. Schedule meetings or lunch in between large work chunks to keep yourself from spending hours looking down. When it comes to screen time at home, try to put the phone down whenever possible; social media can wait.

If you can’t escape tech neck, don’t suffer alone. Dr. Manocha has years of experience and can get you feeling better in no time. Call the office nearest you or request an appointment online today.