Do you end the workday feeling like your neck muscles are tight and stiff? Do you find yourself unable to find a comfortable position on your pillow at night due to neck pain? You may be surprised to learn that one of the primary causes of neck pain is actually something we do every day: tilting our head down to look at our computer or phone. Many people spend hours a day on their computer or other handheld devices, and when those are positioned too low it can cause you to bend your neck at an odd angle. Excessive use of technology without support and proper posture can cause neck pain that may start to affect your daily life. This type of neck pain is known as tech neck.
Signs Your Neck Pain Is Tech Neck
When you tilt your head and neck downward for long periods of time, it puts extra pressure on your spine and surrounding muscles. Over time, these muscles can become stiff and sore due to the additional pressure of supporting your head in this uncomfortable position. The head’s natural position is when your ears are in line with your neck and shoulders. When you lean your head forward and tilt your chin downward, it can end up causing tech neck. Common signs and symptoms of tech neck include pain, discomfort, and soreness. You may also start to experience irritation and inflammation in your neck. Other symptoms associated with tech neck include recurring headaches, shoulder strain, and impaired posture. When your head has been in one position for too long, it can even end up decreasing the range of motion in your neck. Here is how you can treat neck pain while working from home can be a reason.
3 Ways to Prevent Tech Neck
Thankfully, there are ways to combat and prevent tech neck. If you start experiencing neck pain and believe it is due to tech neck, then consider these three techniques.
Maintain a Healthy Posture
Maintaining a healthy posture is key to avoiding tech neck. Pain and discomfort typically occur when you are spending too much time out of a healthy spinal alignment. This includes your head and shoulders through to your lower back. It is easy to slide into a slouching position, especially if you are sitting for long periods of time. If you struggle with tech neck, then try to keep healthy posture in mind during these times. For example, you may want to try a pillow or rolled-up towel positioned behind your lower back while you sit for long periods of time. You may also want to be mindful of how often you find yourself looking down or tilting your head and neck forward throughout the day.
Keep Devices at Eye Level
One way to promote healthy posture throughout your day is to practice keeping your devices at eye level. Instead of playing around on your phone in your lap, try holding it up at eye level so your head and neck don’t have to strain downward. If you work on a laptop, then try propping it up on a stand or a stack of solid books to help make your eyes level with the screen. When you keep your devices at eye level, you avoid putting too much strain on your cervical spine in your neck.
Practice Neck and Shoulder Stretches
There are many stretches and exercises available that can help with tech neck pain. Stretching your neck by turning your head from side to side and up and down can help stretch out and loosen up your neck muscles. Rolling your shoulders from front to back also helps eliminate any tension you are carrying in your shoulders and helps promote a healthier posture. When you roll your shoulders, it sends a signal to your brain and causes your shoulders blades to lower while your chin extends. Exercises can also help by keeping you moving and spending less time looking down at your devices. Make time throughout your day to get up and move around, which allows your spine to straighten and promotes healthy functioning for your whole body.
Chiropractic Treatment for Tech Neck
Chiropractic care can help resolve tech neck, too. A chiropractor will help by identifying any spinal misalignments in your neck that may be contributing to your pain. To learn more about tech neck and find lasting pain relief, visit our team of Accident Doctors today!
