Tech Neck: 3 Ways To Avoid Pain During Gaming Marathons

A Painful Side Effect Of Gaming

Parents can no longer discourage kids from gaming marathons. Those parents are now adults who, once upon a time, spent hours playing video games. Today, about 65% of adults and over 90% of kids play video games daily. Being a gamer is also a career, with the eSports market projected to grow to the billions. However, with hours of gaming comes a physical toll on the body, and none is as apparent as neck pain. Dubbed tech neck, gamers risk developing more serious neck injuries if left unaddressed.

What is tech neck anyway?

Gaming marathons require a steady head and a steady internet connection. Yet, a fixed head can lead to muscle pain, soreness, and stiffness. Tech neck is another name for neck pain caused by repetitive strain on the cervical spine. The name comes from the constant use of cell phones, monitors, and video games, which keeps the head stationary and slightly tilted forward for hours. The head weighs about 10-12lbs. Holding the head steady applies about 50lbs of force to the neck. Over time, the muscles become strained, causing tech neck.

Symptoms and consequences

Common signs of tech neck include tightness on the sides of the neck and shoulders. The pressure on the neck also causes inflammation, which leads to pain. Some gamers also experience headaches and tension in the upper back. The pain can even radiate down one arm or cause creaking of the neck. Over time, tech neck may even impact the normal shape of the spine. Studies show that 1 in 3 elite gamers suffer headaches and other musculoskeletal problems over time. Gaming marathons may be a new way of life for some. However, there are 3 ways to reduce the pain associated with tech neck.

1. Try these exercises

Pressing pause on that game may be out of the question. Yet there are some exercises gamers can do in front of the screen. Start stretching the neck by placing the right ear to the right shoulder. Hold this position for 10-15 seconds, then switch sides. Chin tucks also stretch the back of the neck. Carry the chin down to the neck, then hold the position. Come up to the starting point, then repeat. Perform these exercises as many times as recommended by a doctor.

2. Take a break

Sometimes, taking a break is more important than playing for hours. Neck pain and stiffness are often a result of a lack of movement. Between levels, cut scenes, or loading times, make sure to walk around, stretching the neck as much as possible. These breaks release tension from the neck and shoulders. Even if for a few minutes, the break allows gamers to change positions, which may reduce neck pain.

3. Get ergonomic

If hours-long gaming sessions are the new norm, gamers should change the overall setup to avoid pain. Exercises will be ineffective if there is a lack of ergonomic care in seating and layout. Invest in a chair that promotes good posture. Ensure the screen is at eye level, reducing the strain of bending the neck downward. If possible, get a standing desk or treadmill desk. The extra standing and moving will relieve pressure on the neck and reduce pain.

Protect your neck

While gaming is fun, entertaining, and even potentially lucrative, the effects on the neck are undeniable. Tech neck can lead to more severe conditions if ignored. Video gamers increase the possibility of conditions like degenerative disc disease or spinal stenosis. These conditions can lead to months of physical therapy or even surgery. So, enjoy gaming marathons but do so safely, with the neck in mind.