Through the centuries, humans have adjusted their bodies to accommodate all kinds of new trends and technologies. Unfortunately, bending ourselves into unnatural shapes leads to aches and pains. Today, our phones, tablets and laptops are the main culprits, resulting in a nagging pain often referred to as “tech neck.”
Paul Page, MD, a neurosurgeon and spine specialist at Goodman Campbell, describes tech neck as an overuse syndrome caused by repetitive stress on the neck when looking downward at our devices.
“The human head weighs 10-12 pounds, and the more aggressive the angle at which you hold your head to scroll or type, the more stress you put on your neck,” Dr. Page says.
Ignoring symptoms of tech neck hasn’t been shown to lead to more serious conditions, but it can worsen existing ones. When you consistently put stress on the neck by looking down, it builds up muscle tension and can create a knot at the base of the neck. This is often referred to as Dowager’s hump or kyphosis, and poor posture while using devices can exacerbate the bulge and make it more prominent.
Treating tech neck symptoms
To treat tech neck, you don’t need spine surgery. Instead, adopt some simple, healthy habits. Dr. Page recommends taking frequent breaks from devices and noticing how you hold your head, aiming to keep it in alignment with the rest of your body. Be intentional about workplace ergonomics and posture.
Make use of the 20-20-20 rule created to reduce eye strain — it can also help with neck strain. Take a rest break at least every 20 minutes by looking away at a distance of at least 20 feet for 20 seconds.
With more of her clients working from home and improvising workstations, Katherine Behrens, PT, at Goodman Campbell says she has seen an increase in laptop- and smartphone-related symptoms over the last several years. But this latest version of tech neck isn’t as bad as past versions.
“I would say the era of the phone on the shoulder was a lot worse than ‘text neck’ because it was asymmetrical,” she says. “The era of ‘head banging’ rave concerts was by far the worst era — not much explanation needed as to why.”
Professions that require prolonged poor posture are known to have a greater incidence of neck issues. The clients Behrens see with the worst neck pain include hairstylists, dentists and dental assistants, people doing prolonged computer work, painters, and race car drivers.
Exercises to manage neck pain
If you have tech neck symptoms, Behrens recommends several exercises to help alleviate the pain.
Cervical Retraction or Chin Tuck: While seated, slowly draw your head back so that your ears line up with your shoulders. (Hold for 1 second, repeating throughout the day.)
Scalene Stretch: Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front side of your neck. (Hold for 20 seconds, repeating 3 times daily.)
Wall Posture: Stand with your heels up against a wall. Attempt to get your heels, buttock, shoulders, and head to touch the wall at the same time. (Hold for 30 seconds.)
Wall Snow Angel: Begin standing against a wall with your elbows abducted to 90 degrees and shoulder blades retracted (pulled in and down) and cervical spine in a chin tuck. Without shrugging your shoulders, slide bent arms up the wall as if making a snow angel. Return to the starting position without allowing your shoulder blades to protract. (Repeat 10 times.)
If your symptoms worsen or persist for 2-4 weeks, consider seeing a medical professional. A medical examination is recommended if the pain radiates or you experience a tingling sensation. And if you see changes in your bowel or bladder function, request an appointment as soon as possible.
“There are a million and one reasons to have neck pain,” Dr. Page points out. Let’s try to manage at least one.
Is it time to see a professional for your neck pain? Request an appointment today at Goodman Campbell.
