Smartphones, laptops and other tech devices have made it much easier for us to stay connected with one another and have access to an immense amount of information with the touch of a few buttons, but these gadgets are not without fault. Our reliance, and sometimes even our addiction to our devices can actually cause problems for our health, most notably our necks.
Recently, neck specialists and general practitioners have seen an increase in neck and shoulder conditions, and the belief is that some of these issues may be tied to repetitive smartphone and laptop use. This phenomenon has been termed “tech neck” or “text neck,” and it’s starting to become a major issue. Spine problems tend to skew towards older individuals who have put decades of strain on their back, but tech neck is affecting patients young and old. Below, we share some tips for preventing and treating tech neck.
Sources Of Tech Neck Pain
The most common source of tech neck pain is the result of having poor posture while looking down at a cell phone. Many people put their phone in their lap when they are sitting or near their waist when they are standing and use the device, and this requires you to lean your head forward to look down at the device. This puts your spine out of alignment and forces your cervical spine to handle the weight of your head. If you’re regularly sending text messages or scrolling online while your neck is in an unhealthy position, your cervical discs can wear down and the soft tissues that support your spine can become weakened or damaged from prolonged stress.
Another common source of tech-neck related problems is from laptops and desktop computers. If you work in an office or on a computer for the majority of your work day, there’s a good chance that you don’t have ideal posture at all times. If you’re slouching or hunching forward, different areas of your spine have to handle an increased amount of stress.
One of the major issues with tech neck is that it typically doesn’t cause symptoms right away. Your neck may be a little sore if you’ve been scrolling Instagram for 15 minutes with your phone in your lap, but after you correct your posture or move onto a different activity, this soreness tends to fade. Because of this, many people assume that all this time on their phone or computer is no big deal, but all of this microtrauma adds up over time. Eventually, it will take longer and longer for this soreness to subside until one day when your neck discomfort becomes ever-present, even if you’re not looking at your phone. Don’t ignore the warning signs of tech neck.
Tech Neck Prevention And Treatment
As is the case with most health conditions, prevention is preferred to treatment. That said, many of the treatment techniques are the same advice we’d give to someone looking to prevent the condition. Those prevention and treatment techniques include:
- Limit your time on your smartphone or laptop.
- Be mindful of your neck positioning when using these devices.
- Work to strengthen your neck and shoulder muscles with exercise and physical activity.
- Remain physically active to increase circulation and promote healthy soft tissue function.
- Get plenty of vitamins and minerals from your diet to aid in bone and spinal disc health.
- Break up extended sitting sessions, as your posture is more likely to suffer if you’ve been in the same position for a long time.
- Reach out to a spine specialist if you’re dealing with symptoms or new neck discomfort.
We love our smartphones, but make sure they aren’t causing problems for your spine. For more information, or for help with a different spine issue, reach out to Dr. Jackman and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
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