Introduction

In the current digital age, spending a lot of time in front of a screen has become a necessity. Our reliance on screens for work and play frequently has unforeseen health effects, chief among them being neck pain. Often called “Tech neck,” this ailment is brought on by bad posture and extended use of electronics, which strains the shoulders and neck.

Office workers, particularly those who use computers frequently, frequently suffer from work-related neck pain. It is well acknowledged that a wide range of human, physical, and psychological variables contribute to the multifaceted aetiology of work-related neck diseases. Excessive screen time (i.e., work on desktop, laptop, and notebook or tablet computers) is a risk factor for neck pain and upper extremity symptoms.

This blog examines the link between screen usage and neck pain and offers practical advice for managing and preventing discomfort. Comprehending these effects is essential for your general well-being, regardless of whether you spend much time at a desk or are addicted to your mobile device.

“Tech Neck” a new name for “Text Neck”:

Discomfort in the neck resulting from repetitive strain and damage to the muscles, ligaments, and other soft tissue structures within the cervical spine. The bone structures, muscles, ligaments, and tendons of the neck help stabilize a typical adult head that weighs 10 to 12 pounds. However, when you lean your head forward as you gaze down, which is the standard texting position, the weight of your head puts 50–60 pounds of tension on your neck. Your neck is just not designed to sustain that kind of stress over an extended length of screen time. Consequently, there is tension in the muscles and ligaments as well as additional structural issues that lead to severe neck symptoms.

Signs of Neck Pain Caused by Screen Time:

• Dull, ongoing pain in the shoulders, upper back, and lower neck
• strong, severe pain that is localized in one place
• Frequently occurring headaches
• stiffness or restricted movement in the upper back, shoulders, and neck
• Increased discomfort when looking down or leaning the head forward, such as when texting
• Malalignment of the cervical spine causing jaw pain
• Hand and arm tingling or numbness is frequently associated with irritation or swelling of the spinal nerves.
• Eye strain or pain brought on by extended screen time
• onset or exacerbation of myopia, or nearsightedness
• Dryness and inflammation of the eyes are frequently brought on by less blinking when viewing screens.
• Difficulties in raising or lowering the neck
• Decreased capacity to easily tilt the head in either direction
• Pain or tightness that restricts movement when gazing up or down

How can we prevent Neck pain associated with screen time?

Resolving the bad posture that puts tension and strain on your neck is a crucial part of both treating and preventing tech neck. This may include:

Advice for maintaining eye level on your phone or screen

• To raise your handheld device to eye level when working, reading, or viewing content, get an adjustable phone stand or holder.
• To raise your screen to eye level, place books underneath it or use a laptop stand. When using a laptop that is elevated, an external keyboard and mouse might help you maintain good posture.
• Make sure the height of your workstation and chair permits you to gaze directly at your screen without lowering your head.
• Raise your phone to eye level rather than dropping your head to gaze at it. To improve stability, hold the phone with both hands.
• Think about ergonomic devices that can be changed to your desired height, such as phone holders screen risers, or monitor arms.
• Although your screen is positioned correctly, take regular pauses to get up, stretch, and adjust your posture.
• Sit up straight, with your back supported and your neck and shoulders relaxed. To prevent a forward-headed posture, keep your ears in line with your shoulders.
• Use dictation software or voice assistants to complete things hands-free and lessen the need to stare at your device.

Learning how to stretch your neck muscles will help you feel less stressed.

1. Glide of the neck

With your back straight, sit or stand up. Maintaining your chin level with the floor, slowly bring your head back upright. After a few seconds of holding, go back to the beginning position.

2. Extension of the Neck

Stand or sit up straight. With your head gently cocked back, aim to gaze at the ceiling. After 5–10 seconds of holding, switch back to the neutral position.

3. Neck Rotation

Maintain a straight back while sitting or standing. Try looking over your shoulder while you slowly tilt your head to one side. Return to the exact spot after holding for 5–10 seconds. Continue on the opposite side.

4. Extension Laterally

Maintain a straight back while standing or sitting. Bring your ear close to your shoulder by tilting your head to one side. Repeat on the opposite side after holding for 10 to 15 seconds.

5. Shrugs of the shoulders

Sit or stand with a straight back. Raise your shoulders to your ears, hold them there for a few seconds, and then lower them again. Repeat ten to fifteen times.

6. Forward Tilted Flexion

Maintain a straight back while standing or sitting. Bring your chin down to your chest slowly. Return to neutral after holding for ten to fifteen seconds.

7. Extensive Stretching

Make a variety of neck motions, including flexions, rotations, and lateral tilts. Focus on making slow, deliberate movements while holding each posture for 15 to 30 seconds.

8. Presses for Resistance

Touch your forehead with your hand. Hold your head forward for five to ten seconds while gently pushing it against your hand’s resistance. Repeat by applying pressure to the back and sides of your head with your hand.

9. Pull for Towels

Holding both ends of the towel in front of you, wrap it over the back of your neck. Utilizing the towel, gently lift your head forward or backwards while utilizing your neck muscles to resist. Hold for a short while, then let go.

Time to Seek Professional Help

Seeking expert assistance may be necessary if your neck discomfort increases over time or continues after self-care. Severe, intense pain, discomfort radiating to your hands or arms, or tingling and numbness might all be signs of nerve involvement, so you should call a healthcare professional. An expert diagnosis is also necessary if your discomfort is caused by headaches, dizziness, muscular weakness, or restricted range of motion. Instead of waiting for the signs to worsen, contact us right now to make an appointment. Our skilled staff will assist you in finding relief and returning to a life free from pain.