Tech Neck? We Can Fix That!

How to Prevent (and Treat) Tech Neck

Odds are, you’re reading this blog slouched over your laptop, smartphone or other electronic device. Maybe your shoulders are hunched, your back is bent or your neck is strained, and if this isn’t the first article you’re reading today, you may have tech neck.

Tech neck is a type of chronic pain that can affect the back, neck and shoulders. It can feel like stiffness, soreness or muscle pain, and – you guessed it – it comes from spending too much time hunched over your electronic devices.

Given how widespread electronic device usage is these days, pretty much anyone can get tech neck. Those who work office jobs – especially if you work remotely – are more susceptible, but even if you work outside, those few hours you spend scrolling your social media feeds or catching up on the news can cause tech neck.

4 Steps You Can Take to Prevent Tech Neck

Tech neck has less to do with the amount of time you’re spending on your electronic devices and more to do with how you’re using them.

Let’s look at some of the easiest ways to safely use your electronic devices.

1. Even If You Work at a Desk – Keep Moving!

If you spend most of your days at a desk, you should aim to take a break every 15 to 30 minutes to get up and move around. This doesn’t have to be intense exercise – going downstairs to grab some water, doing a few stretches at your desk, or even just walking around your room can give your body the reset it needs.

2. Stretch Often to Loosen – and Strengthen – Your Muscles

Regularly stretching can help loosen the muscles in your back, neck and shoulders and prevent overstraining. You can also add a morning or evening stretching routine to your day to help strengthen the muscles in those problem areas, which can help promote better posture.

3. Keep Screens at a Good Distance From Your Eyes

If you’re holding your screen too close to your face, it’s only natural for your neck, back and shoulders to bowl over. To keep this from happening, aim to hold your screens roughly 20 to 30 inches from your eyes; one arm’s length is a good rule of thumb.

You should also make sure your eyes are an inch or so above the characters on your screen. Investing in a standing desk or a monitor can help here, but simply placing your computer on a stack of books to adjust to the correct height can be an easy at-home fix.

4. Back Straight, Shoulders Back and Eyes Ahead – Practice Good Posture!

Much of this advice boils down to practicing good posture, and at the end of the day, that’s what preventing tech neck is really about.

Many of us know to keep our backs straight and shoulders rolled back, but it can be hard to remember to do this when you’re moving from one task to the next.

Start small. Keep both feet flat on the floor and make sure your elbows are bent at 90-degree angles. These steps alone won’t take you home, but they’ll encourage your body to self-correct.

You Have Tech Neck – Now What?

Prevention is always your best tool for any ailment, but if you find yourself with stiffness in your neck, back or shoulders, there are a few steps you can take at home to help. These include:

• Gently stretching the problem areas to reduce soreness
• Applying ice and/or heat to help reduce pain
• Taking over-the-counter pain medications to relieve aches

If you’re experiencing chronic pain and none of these at-home remedies seem to help, or if you have shooting pain traveling into your arms, weakness or numbness, you should see your doctor. These could be signs of a more serious condition affecting the nerves.

Depending on your symptoms and the severity of your condition, your doctor might refer you to a physical therapist or other specialist. They’ll work with you to help relieve tension, strengthen those muscles, and get you back to using your electronic devices safely.