The pandemic was a period where many of us spent a long time staring downwards at various device screens in our day-to-day lives. Be it for work, socialising, or even entertainment, we had our devices in hand, on the go, and ready to get things done.
As a result of the constant reliance on device screens, many are dealing with what is now known as tech neck. This term was given a lot of highlight and attention throughout the pandemic (now transitioning into an endemic), as many of us were inseparable from our devices. It should be understood that struggling with tech neck does not happen overnight. It’s a result of constant pressure and stress applied to the neck and shoulder region.
If you’re struggling with neck pains during your screen time, the culprit may just be tech neck.
The Gist
Tech neck (also known as text neck) is a term used to describe pain and aches caused by prolonged use of devices. It’s a body position that most of us subconsciously assume when looking at screens.
One usually has a tech neck position when the head and shoulders are rounded forward, with a slumped back and neck flexed downwards whilst looking at any screens.
Causa Finalis
Tech neck happens when you stare downwards at the screen for an extended period of time. The unnatural position of the neck flexed downwards for a long period exerts an amount of stress that our neck is not built to handle. A human head is heavy and it roughly ways about 5 kilogrammes. When the spine is in its neutral position, it helps the neck to handle the load of our head. However, when we slump forward to look downwards at screens, our spinal position changes and if this is done for a long span of time, it can exert stress and tension on the neck muscles.
Experts believe that tech neck happens over time as a result of constant pressure and tension applied to the neck area by long periods of looking downwards at screens.
Heads Up!
People with tech neck may exhibit the following symptoms:
- Stiffness and pain in the neck and upper back.
- Muscles spasms.
- Shoulder pains.
- Headaches.
- Trapezius muscle pain.
How to Prevent Tech Neck?
#1 Be conscious and mindful of your posture
If you find yourself slumping or slouching, try to correct your posture by maintaining an upright position. One of the main contributing factors to tech neck is the position of leaning over the desk to type on your keyboard. If you have a work chair that provides back support, sitting with your shoulders against the back of your chair is a good way to correct your posture.
#2 Have a break
Try to take a break every 30 minutes from the screen which you’ve been staring at. Often times when you’re looking at your phone or laptop screen, your neck will be staring downwards or in a tilted position. Taking a break helps you rectify your body and neck position. It also provides the opportunity to stretch the neck and shoulders.
#3 Stretching is key
Rolling your neck is a good way to loosen the tight muscles. You can also try to roll your shoulders up and back whilst shifting your head back. This helps with some much-needed repositioning. Be careful when you’re stretching so as to not cause more strain on your neck. Try looking up videos online or get an expert’s opinion if you’re considering a stretching regimen for your neck.
#4 Look into an ergonomic workstation
Ergonomic solutions help increase comfort and in turn, can also improve your productivity. A good place to start would be investing in an ergonomic work chair that helps maintain a proper posture. When looking for a work chair, you may want to consider one that has a headrest. With a headrest, you can place your head against it and you don’t have to look down at your screen. It also helps to put your screen at a balanced level where it doesn’t require you to sit forward and look down for a longer period of time.
#5 Consult a professional if tech neck prolongs
If you’re experiencing constant pain around your neck, do consult a healthcare professional for further treatment.
Get Ahead
What was once seen as a necessity during the pandemic has now crept up on us with unforeseen consequences. The very devices that became an integral part of our lives have slowly grown to become a cause of pain. Now that you’re aware of the tech neck phenomenon, it’s still not too late to take charge of your posture.
