It seems like we are relying on technology more than ever these days, and while smartphones and laptops make it much easier to look up information or connect with others at a moment’s notice, they may be doing a number on our necks. With so much time being spent each day hunched over a desk or staring down at our phones, it’s no wonder that the tissues that support our head and neck are breaking down faster than ever before. In today’s blog, we look at some of the neck conditions that are becoming more common due to the rise in reliance on technology.
Neck Problems Caused By Too Much Screen Time
Our screen time has increased drastically over the past 15 years. According to recent statistics, the average American spends nearly six hours a day with digital media, and our time spent on our cell phones has also jumped dramatically. Back in 2008, the average person spent about 20 minutes a day on their phone, and that number has jumped to three hours and 15 minutes a day in 2023. Moreover, 1 in 5 Americans spends more than 4.5 hours a day on their cell phone.
All this screen time takes a physical toll on your body, with your neck and back handling the brunt of this strain. That’s because the human head weighs about 10 pounds, but it feels heavier when you don’t have a healthy spinal alignment. Shifting your neck forward to a 45-degree angle is the same as supporting a 50 pound head. Imagine trying to support 50 pounds with your neck for over three hours a day! That’s really going to take a toll on your cervical spinal and the muscles and soft tissues that stabilize your neck.
Prolonged screen time has been linked to a number of different neck and spine issues, but some conditions that have become much more common in the past decade due to increased screen time include:
- Chronic neck pain
- Muscle spasms
- Degenerative disc disease
- Bulging and herniated discs
- Neck stiffness/Range of motion restrictions
- Tension headaches
- Pinched cervical spinal nerves
Preventing And Treating Neck Problems Caused By Too Much Screen Time
The easiest way to prevent excessive screen time from causing problems for your neck and spine is by working to reduce the amount of time you spend on your phone each day. Set limits or use your phone’s screen time setting to limit how much time you can spend scrolling on your phone. And if you are going to spend time on your phone, be sure to have healthy posture. Instead of having your phone in your lap, which forces you to lean forward and look down, have your phone more out in front of you so that you can keep your head positioned above your shoulders.
The same goes for when you’re working at your desk. Sit up straight in a supportive chair and have your head directly above your shoulders. If you catch yourself slouching or hunching forward, stand up and stretch out a little before sitting back down, as this can help to take some static stress off the muscles that support your neck. Limiting your screen time and being cognizant of your posture when you’re using a device are two of the best ways to prevent neck problems from developing.
Conversely, if you’ve noticed new or persistent pain in your neck, particularly when using your phone, consider connecting with a spine specialist in your area. In the greater Twin Cities area, reach out to Dr. Jackman and the team at The Midwest Spine & Brain Institute. We’ll begin by taking a closer look at your spine with a physical exam and asking about your symptoms. We may order some imaging tests to get a better look at your spine.
From there, treatment will be based on the underlying cause of your discomfort. If muscles or soft tissues have been overworked, you may find relief by pursuing physical therapy or targeted stretching techniques. We’ll also likely have a discussion with you about adjusting your daily habits to limit your screen time or improve your posture. For minor or mild issues, these conservative techniques typically work wonders.
For more serious issues, or for those that aren’t responding to conservative care, surgery may eventually be ordered. Your doctor will walk you through the specifics of your procedure should it come to this point, but most neck operations have high success rates and low risks of complications.
If you are finding that your neck is sore or painful after using your phone, make it a point to reach out to a spine specialist in your area. Dr. Jackman and his team would be more than happy to improve the overall health of your neck and reduce or eliminate your discomfort. For more information, or to set up an appointment, give his office a call today at (651) 430-3800.
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