5 Ways to Prevent Tech Neck

If you’re similar to many people, you spend a lot of time looking at your phone and working at a computer. While these devices increase the efficiency and effectiveness of our work and lives, they may be causing unintended consequences for our bodies.

Looking down too much at devices can lead to a condition called “tech neck,” causing the muscles in your neck to become tired and sore. Tech neck causes neck pain and stiffness, rounded shoulders, and even develops headaches from spasming muscles.

At David A. Wiles, MD, our expert team sees many patients with these symptoms. Here are five tips to help you avoid developing the problem in the first place.

1. Raise your screen

Keeping your computer screen or phone at eye level instead of much lower can make a huge difference. One study found that as your head tilts forward (to look at your phone, for instance), the pressure the head puts on the neck increases dramatically. An average head weighs 10 to 12 pounds, but it can exert up to 60 pounds of force on your neck when tilted forward. Raise those screens so you can keep your head up!

2. Take breaks

Working for too long in the same position also contributes to the problem. Work for 25 or 30 minutes, then take a break for two or three minutes. Stand up and walk around and help your body relax. The change in posture will be helpful. If you can’t remember on your own to take breaks, set your alarm.

3. Keep good posture

You probably don’t pay much attention to your posture while working on your computer, but improving it will lead to fewer problems with your neck. A couple of tricks can help: choose a chair with a headrest and keep the back of your head against the headrest while you’re using your computer. Holding your head in this position will keep you from looking downward. Or, put a folded towel, small pillow, or sweatshirt between your back and your chair, which gives your spine support and helps you sit up straighter.

4. Stretch your neck

Another good way to prevent tech neck is by doing regular stretches and exercises to strengthen your neck muscles, which will help keep your head, neck, and shoulders aligned correctly. You can do these during your breaks or even while you’re working.

5. Listen to your body

If you have any type of stiffness or pain in your neck or between your shoulder blades or if you have numbness or tingling in your arms, pay attention to these warning signs. Implement some of these changes immediately to make a difference, and see a doctor if these modifications don’t help. Catching the issue when it’s small makes it much easier to treat.

If your neck needs attention, Dr. David Wiles and his expert team are ready to help. Just call our office nearest you, or book an appointment online. In the meantime, hold that phone higher!