What Is Tech Neck? When To See A Doctor For Neck Pain

Is Tech Neck Preventable? Limiting Phone Time And Improving Posture

In today’s rapidly advancing world of technology, cell phones have become a necessary tool for survival. When reading or texting, however, smartphone users can spend an excessive amount of time in a neck-bent position. Tech neck is a result of hours on end with the phone at chest or waist levels. Luckily, tech neck pain prevention is possible.

Why is tech neck prevention so crucial?

Reading or texting excessively in a neck-bent position can put undue stress on the spine and cause long-term damage. A person’s head weighs between 10-12 pounds. When the ears are lined up with the shoulder and shoulder blades are pulled in, the head adds almost no stress on the neck. As the head leans forward, weight is added exponentially on the spine.

How to prevent tech neck?

Preventing neck pain and herniated discs is possible with the right techniques. Ideally, individuals should limit the time spent in a tech neck position with the head tilted forward, shoulders rounded, and back slumped. Taking breaks every 15 minutes, and going for a quick walk can help relieve pressure on the spine and give the eyes a break.

Exercises to beat tech neck

Stretching and strengthening exercises can relieve discomfort associated with tech neck. Neck-friendly exercises such as the downward-facing dog, bow pose, chink tuck, cat-cow, and other low-impact exercises can stretch the neck and other muscles that can affect a person’s posture.

Bring the phone screen to you

How a person holds a phone has enormous consequences on posture and spine function. Instead of holding a phone at the chest or waist level, individuals should bring the phone to eye level and reduce the forward-head posture. Having the screen at eye level ensures tech neck sufferers aren’t holding the wrong posture for an extended period.

When should you see a doctor about tech neck pain?

A doctor can help identify any bone and joint issues to develop a treatment plan. While surgery is not ideal, some severe cases can warrant an operation. When the neck pain develops into a severe headache, nausea, fever, dizziness, numbness, and weight loss, a doctor’s visit is necessary. A doctor can give patients peace of mind and a path forward.