Tech Neck: The Modern-Day Neck Pain You Didn't Know You Had
Why “Tech Neck” Neck and Shoulder Pain is a Growing Concern
Have you ever experienced a stiff neck after a long day of scrolling through your smartphone? You’re not alone. This common discomfort, often referred to as "Tech neck," is becoming a widespread issue in our digital world. The average person in the United States spends almost four hours a day on their phones and as a result neck pain, shoulder pain, and even lower back discomfort are on the rise. But what exactly is tech neck, and what can you do about it?
What is Tech Neck?
Tech neck (sometimes called text neck) is the term used to describe the strain and pain in the back of your neck caused by constantly looking down at screens (aka technology), such as smartphones, tablets, and computers. Each time you tilt your head forward to text or read, it adds extra strain to the muscles, ligaments, and joints in your neck. This repetitive motion can cause pain that extends from your neck to your shoulders and even down to your arms and hands.
Over time, tech neck can lead to inflammation and chronic pain in the cervical spine, and if left untreated, it may result in chronic neck pain or even a pinched nerve. Fortunately, with lifestyle adjustments and chiropractic treatment, Tech neck can be both prevented and effectively treated.
Symptoms of Tech Neck
The symptoms of tech neck aren’t just limited to pain in the back of your neck. Here are some common signs:
Stiff neck and shoulder pain after extended periods of screen use.
Headaches that worsen after long device use.
Reduced range of motion in your neck, making it harder to turn or tilt your head.
Tingling or numbness in your arms and hands, which may indicate a pinched nerve.
Upper back and shoulder blade discomfort, as these areas compensate for poor posture.
Recognizing these symptoms early can prevent the development of severe pain in your neck and chronic conditions later on.
How Tech Neck Affects Your Body
Tech neck doesn’t just stop at discomfort. Over time, constantly looking down at your devices can have long-lasting effects on your posture, spine, and overall health. When left untreated, Tech Neck can lead to:
Misaligned cervical spine: The natural curve of your neck may become misaligned, leading to ongoing pain management challenges.
Muscle imbalances: Certain muscles may become overstretched, while others tighten, contributing to inflammation and pain.
Joint strain: Excess pressure on the joints and ligaments in your neck may result in stiffness and reduce your range of motion.
Degenerative changes: Over time, the extra strain on your neck can lead to early degenerative changes in the spine, such as herniated discs or arthritis.
Tech neck may start as an occasional nuisance, but it can quickly develop into a chronic issue that affects your daily life if not addressed.
Preventing Tech Neck
Thankfully, tech neck can be prevented with mindful habits and lifestyle changes. Here are a few tips to reduce the risk of developing tech neck:
Adjust your screen height: Ensure your devices are at eye level to keep your neck aligned and prevent straining the back of your neck.
Take frequent breaks: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds to relieve your neck and eyes.
Stretch and strengthen: Simple neck stretches can relieve stiffness and improve flexibility in your neck and shoulder blades. Strengthening exercises for your shoulders and upper back can support your neck muscles.
Use ergonomic tools: Invest in ergonomic chairs or laptop stands that encourage good posture and keep your neck aligned.
Mind your posture: Whether sitting or standing, keep your shoulders relaxed and avoid slouching. This helps prevent joint strain and stiffness in your neck.
How Chiropractic Care Can Help
For those experiencing more severe pain or chronic neck pain, chiropractic adjustments can help relieve pressure on the joints and nerves in the neck, restoring proper function. Your chiropractor may also recommend physical therapy exercises to keep your neck strong and flexible, which supports long-term pain relief. Chiropractic care isn’t just a quick fix—it addresses the root cause of tech neck and helps prevent future flare-ups.
Take Control of Your Tech Neck Today
Tech neck may be a modern problem, but you don’t have to live with it. Chiropractic care combined with lifestyle adjustments can provide long-lasting relief. If you’re in Oklahoma City and experiencing pain from tech neck, schedule an appointment with ChiroHer today.
