Tech Neck: Preventing and Alleviating Neck Pain

You’ve probably heard that constantly staring at a phone or computer screen is not a good thing. But did you know that using technology for long periods could be the cause of your ongoing upper back or neck pain?

Tech neck is becoming more and more common as technology continues to take over. Neck pain doesn’t have to take over your life though. Let’s learn more about tech neck and how you can prevent neck pain in your daily life.

What Is Tech Neck?

Tech neck is ongoing upper back or neck pain due to strained muscles in the back of the neck. It’s referred to as “tech neck” because this pain is often a result of a constant forward head posture typically used when looking at a smartphone or computer.

When looking straight ahead, your neck muscles don’t require much energy to keep your head upright. But, if you tilt your head forward, even just slightly, your neck undergoes a lot more strain.

For perspective, the strain on your neck from your head goes from 10-12 pounds to 50-60 pounds when you tilt your head forward.

Prevent Neck Pain

If you work a 9-5 job in an office or work from your phone or computer at home, you may think that all hope is lost when it comes to preventing neck pain.

However, this is far from true. Let’s look at some proactive ways you can promote good posture and avoid suffering from tech neck.

Device Position

If you have to use your phone or computer for elongated periods, be wise about where you position your device. Consider holding your device at eye level, propping it on an elevated surface, or using a stand so you don’t have to look down at your device.

Take Breaks

Staring at a screen for hours every day can take a toll on your upper back and neck. A great way to alleviate the strain on your neck is to take multiple breaks throughout the day, even if you step away for 5 minutes at a time. Go for a short walk and use this as an opportunity to look up and around.

Stretch

Whether you have time during your work day, or even outside working hours, stretching can make a big difference. Try turning your head slowly in different directions to stretch the range of motion. Then, tilt your head from shoulder to shoulder. You can also roll your head in a circle to loosen the muscles. 

For more ideas, search neck stretching tutorials on Google or ask your local chiropractor at your next appointment.

Stay Hydrated

While hydration is an important part of your health no matter what, it’s especially important to stay hydrated if you’re prone to pain or soreness. Dehydration can cause your muscles to tighten, making them more susceptible to spasms. 

Staying hydrated supports your overall muscle function and recovery. Keep extra water around the office or any space you tend to use technology a lot.

Regularly Visit Your Chiropractor

Regular visits to your local chiropractor are a good way to be proactive about ongoing neck pain. Chiropractors can address poor spinal alignment by hunching your neck forward.

They provide spinal adjustments to instill relief and can share exercises that will strengthen the upper back and neck area.

Warsaw Chiropractic Can Help

You don’t have to suffer from tech neck anymore. Our chiropractors at Warsaw Chiropractic specialize in addressing back and neck pain through the use of the Gonstead Method. 

We want you to live a pain-free, fulfilling life. Get in touch today to schedule an appointment with us so you can find the relief you’ve been searching for.