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Tech Neck When Technology Becomes a Pain In Your Neck

It seems that just about everything we do these days requires us to look at a screen – from texting and shopping online to filling out medical forms and using computers for work and school. 

While modern advances in technology can be great, its effect on our bodies is less so. 

A phenomenon referred to as “tech neck” is affecting people of all ages, many of whom have never even heard this term. 

What causes it and how to treat

Tech neck is caused by the hunching and straining positions of the neck, back, and shoulders that occur from looking at computers, holding phones, and using other electronic devices for much of the day. 

Chiropractic Care for Tech Neck Treatment 

Battling pain and strain from the use of technology may sound like a losing battle. However, there are things you can do to alleviate the effects of tech neck.

The chiropractic physicians at Turning Point Wellness Center in Waterloo and Red Bud, IL, treat patients suffering from tech neck on a daily basis. Unfortunately, the ill effects of technology use have become very commonplace in today’s society–but we are here to help!

  1. First, we apply heat to the neck, shoulders, and back to loosen muscles and joints. 
  2. Next, we use a massage gun to ease pain and improve circulation.
  3. Finally, you are adjusted by the chiropractic physician who manually manipulates your spine.

The effects of chiropractic adjustment are quite often instantaneous and can last weeks. However, without lifestyle changes, pain associated with tech neck is likely to return.

Symptoms of Tech Neck

  • Neck Pain
  • Upper Back Aches
  • Stiff Shoulders
  • Headache
  • TMJ
  • Tingling or numb hands

Ways to Prevent Tech Neck

See The Light

Blue light glasses, specially designed to reduce eye strain from looking at screens, are an easy and inexpensive way to prevent Tech Neck. By reducing strain on the eyes, Blue light glasses help to stop wearers from leaning forward towards the computer, correct posture, and keep the neck from straining.

Give Yourself a Break

We know this is easier said than done but it is important for people who use devices for much of the day–like for work or school–take frequent breaks. Set an alarm if you need to remind yourself to stand up, stretch, walk around, etc.

Work it Out

Stretching is probably the most effective way to combat tech neck. But, as with any form of stretching, proper technique is key. Check out a helpful neck stretching video here.

Sit Up Straight

Practicing good ergonomics when scrolling your phone, working in an office, or even sitting in a classroom can save you from a lot of pain.

  • Position your devices at eye level to reduce hunching and straining to see the screen.
  • Keep your wrists and forearms in line and relaxed when typing on a keyboard or using a mouse.
  • Computer monitors should be 20-40 inches from your face (about an arm’s length).
  • Invest in a good chair adjusted so that your feet rest flat on the floor.
  • Be mindful of posture–especially when using laptops, tablets, and phones that are more likely to be held at a lower screen height.
  • Practice good posture and avoid slouching.

Talk to the staff at Turning Point for more tips on how to create a comfortable and ergonomic work space for your devices. 

Feeling the Weight of Technology?

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We all know the achy feeling in our upper backs after a long day at the computer. Or that pinch between the shoulder blades that signals it’s time to put away the screen. Or the stiff neck from watching a movie on our phone. 

But what if we told you that the angle at which you hold your phone actually adds weight to your cervical spine? 

That’s right, a tech neck study published in the 2014 issue of Surgical Technical International found that when you hold your head in line with your shoulders, it only weighs about 12 pounds. 

For every degree you tilt your head forward, the amount of weight it places on your cervical spine increases. This translates to approximately 27 pounds at a 15-degree angle, 40 pounds at a 30-degree angle, 49 pounds at a 45-degree angle, and 60 pounds at a 60-degree angle.

Don’t let that extra weight drag you down, remember to keep good posture while you’re scrolling!

Adopting Life-long Habits

Unfortunately, people of all ages are susceptible to long-term effects of tech neck. Technology has advanced to the point that everyone–from youngsters and babies–all the way through the elderly population have access to devices and are reliant on them throughout the day. 

With smartphones, laptops, iPads, and other devices becoming more and more integrated with our everyday life, it is more important than ever that people learn the signs and risks of using technology in excess. 

If you are experiencing symptoms related to tech neck, be sure to speak with a provider at Turning Point Wellness Center to find out more.