There are several factors that can led to neck pain, but did you know technology can actually play a role in the discomfort you’re feeling? While it may seem far-fetched, many of the positions our bodies take while using technology can lead to pain. Poor posture is a common cause of neck pain, and technology is often the culprit. In fact, the term “tech neck” has been coined as a way to describe neck discomfort caused by technology use. If you work in front of a computer all day, chances are you begin to hunch over in front of it at some point throughout the day. The same is true for avid smartphone or tablet users. Most of the time, we don’t notice the affect that these devices have on us, but they can be detrimental to our posture and very often result in pain. Pain from “tech neck” is typically reported as a strain in the neck that may be accompanied by stiffness in the shoulders, as well. It is possible for tech neck to also result in headaches, due to the weight that is being placed on your neck and skull. Without making changes to your posture while using these technological devices, tech neck can result in gradual damage to the spine, which can lead to deeper issues. So, how can you combat tech neck? You may be thinking, “I work in an office… I need to use these devices every day.” This is a common scenario for many people plagued by neck pain, but there are some tips you can incorporate into your everyday life to release some of the strain on your neck. These include: 1. RAISING YOUR SCREEN. This is true for any device you may be using. By raising your computer screen, it is less likely that you will hunch over The Connection Between Technology + Neck Pain
throughout the day, as you will be at eye-level with your work. Likewise, holding your smartphone or tablet in front of your face, rather than down in your lap or on the table, will decrease the strain caused by looking down at it. 2. TAKE BREAKS. It is a good habit to get into taking small breaks (2-3 minutes) every half hour or so. Use this time to get up, take a short walk, and stretch. It will also allow you to reevaluate your posture. Sometimes, we don’t realize when we are slouched or hunched over. Frequent breaks will remind you to get your body moving and will relieve any strain you may have put on yourself. 3. STRETCH AND STRENGTHEN YOUR MUSCLES. Over time, poor posture can lead to muscle imbalances. Tech neck especially can lead to a long- term forward head posture if not corrected. Fortunately, these imbalances can be avoided by stretches and strengthening your muscles, in order to make it easier for your body to maintain proper posture while using technological devices. Stretching and strengthening the chest, neck, and upper back muscles will help support the weight of your head and decrease strain on your spine. Abdominal and lower back exercises can also help prevent tech, as these muscle groups play an integral role in supporting your upper body. Your physical therapist can help prescribe targeted exercises stretches for your needs, in order to strengthen the necessary parts of your body. For help preventing or correcting your tech neck, contact Fultz Physical Therapy today!
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Cervical Retractions Standwithyourbackagainstawall.Positionarolledup towelbehindyourneck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
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