How To Avoid And Relieve Tech Neck

After the pandemic made working from home the new way of working, in addition to video chatting and texting with friends and family, more people are seeking medical attention for back and neck pain. The phenomenon called "tech neck" is initially referred to the pain associated with keeping your head down for a long time.

What is Teck Neck and how do you prevent it? We have some tips for you to survive the 21^st century neck pain.

What is Tech Neck?

Tech neck is a condition characterized by pain, soreness, and stiffness in the neck due to the act of stressing muscles while using phones, tablets, and computers. And as the head goes further forward, the weight on the cervical spine starts to increase. The result? Tension headaches, migraines, jaw pain, and tightness in the shoulders.

How to prevent neck soreness and stiffness?

Keep Good Posture

Good posture leads to an optimal position, which relieves strain on muscles and joints. Your chair's ergonomics can help you keep proper posture and becoming more aware of your posture can help you avoid tech neck. Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.

Stay Hydrated

In order to limit tension as much as possible, it is also important to hydrate well which aids in relieving neck pain. Staying hydrated helps keep the discs in your spine healthy and flexible resulting in less pain and discomfort. Try to drink at least six to eight glasses of water a day.

Take a (tech) break

Whenever you find yourself sitting or staring at a screen for an hour or so, it’s time to take a break. At least once an hour, get up and move around. Do a few stretches and roll your neck to loosen up tight muscles, which will help prevent the spasms and stiffness that lead to “tech neck”.

Elevate your screen

Put your elbows on the table and hold your phone at eye level, or adjust your seat height or raise your computer screen, to avoid tilting your head forward or bending your neck down. 

Seek medical advice

Consider meeting with an expert to get an evaluation if you are not finding any relief from stretching and exercises and still experiencing pain in the neck or shoulder area.

Stretches for Tech Neck

Chin tucks. Chin tuck is a simple exercise you can do everywhere. Sit upright and look straight ahead with the ears directly over the shoulders. Draw your head straight back like you're making a double-chin. Place a finger on the chin. Keep your chin tucked in, but still parallel to the floor. Hold for five seconds, release. Then repeat.

‘Hands to forehead’ stretch. Place both hands on your forehead, and while keeping your chin parallel to the floor, try to push your head forward while also pushing your head back with your hands. Hold for five seconds, and repeat. 

Shoulder rolls. Lift your shoulders towards your ears and then roll them forward while tipping your head slightly towards your chest. Then do the opposite, lift your shoulders towards your ears and roll them back while tilting your head slightly backward.

Neck side stretch. Put your left arm straight down along your side. Bring your right arm, elbow bent, above your head, and curve it over until your hand is resting near your left ear. Using gentle pressure, pull your head slightly to the right until you feel a stretch in your neck, and hold for 20 seconds. Switch sides.