What Is Tech Neck? (And How To Fix It)
Let’s face it: most of us are hooked on technology these days. From remote working to social media browsing, we find ourselves looking down at our phones or other devices all day long, which has led to a growing epidemic called “tech neck” (or, “text neck”). While this ailment may seem harmless at first, if we don’t catch it early, it may cause long-term damage. What is it, exactly, how can we prevent it, and how can chiropractic care help? Let’s take a look:
The term “text neck” was introduced by chiropractor Dr. Dean L. Fishman, who observed the pain and discomfort in his patients’ necks caused by their many hours of technology use. It’s a repetitive strain injury that happens when the head is unnaturally tilted forward for long periods of time, which causes stress on the spine, neck muscles and nerves.
Try this: sit or stand up straight and feel the balance of your head (which weighs about 10 pounds) at the top of your spinal column. Now, let your head fall forward and look down. Doing this over and over can create up to 60 pounds of force on your cervical spine, causing your muscles to tire out quickly, become inflamed, and develop knots.
Tech Neck Symptoms
Neck and shoulder pain and stiffness: Pain may be dull or sharp, and becomes more intense with extended technology use. Decreased range of motion is common.
Upper back discomfort: Poor posture causes muscles to become fatigued.
Headaches: Repeated strain on the upper spine can cause frequent tension headaches.
Numbness or tingling: If problems are ignored long enough, nerve pressure can cause numbness or tingling in the arms or hands.
Long-Term Effects Of Tech Neck
Chronic pain: What may start out as minor discomfort can turn into pain that affects your daily life as neck muscles and ligaments are repeatedly strained.
Problems with posture: Left untreated, tech neck can lead to forward head posture (FHP), scoliosis, or kyphosis (rounded upper back).
Nerve issues: Compressing nerves in the neck for long periods of time can lead to permanent nerve damage.
Degeneration of the spine: Added spinal pressure may contribute to degenerative disc disease and damage to the spinal joints.
How To Prevent Tech Neck
Raise your phone: Bring your phone up to eye level so you don’t have to slump over or tilt your head to view your screen.
Keep moving: Practice gentle neck and shoulder stretches throughout the day.
Take a time out: Take frequent breaks from technology.
Use ergonomic devices: Use accessories that help with posture or to angle devices better such as an adjustable desk, supportive chair, or laptop stand.
How To Fix Tech Neck
Regular chiropractic treatment reduces stress and eases pain by restoring proper posture. Depending on the patient's history and age, the treatment could be short or long-term. Adjunctive therapies such as EMS, Ultrasound, Muscle Scraping, or Cervical Decompression can be used in conjunction with chiropractic adjustments to help address longstanding muscle tension and speed up the patient’s healing time.
EMS (electric muscle stimulation): Works by contracting and relaxing muscles to help reduce muscle tension as a result of Tech Neck.
Ultrasound: Helps increase blood circulation to speed up the healing process.
Muscle Scraping: An effective technique which helps break up muscle trigger points that develop from longstanding chronic Tech Neck.
Cervical Decompression (Traction) Device: A device used to safely stretch the cervical/thoracic vertebrae, muscles, tendons, and ligaments to relieve the pressure and pain.
Tech Neck Exercises
Patients are also encouraged to perform at-home stretching exercises for tech neck such as:
Chin Tuck
Superman Pose
Downward Dog
Cat Cow Pose
Consult your doctor on which stretches are safe and beneficial for your condition.
Finally, it's important to recognize that Tech Neck is more prevalent than ever before, and will remain an issue for most, if not all of us regardless of age and circumstances. Regular chiropractic care can reduce your symptoms and restore the health of your spine in order to maintain your freedom of movement. Consult your chiropractic physician now to address any issues and concerns regarding Tech Neck.
