If you spend long periods looking at your phone or working on a computer, there is a good chance you will develop a bad case of “tech neck.”
This malady – also known as “forward-head position” — is the result of bending your head at a 45-degree angle while looking at a screen. The result is often pain in the neck, shoulders and upper back.
Tech neck is widespread and helps contribute to the fact that neck pain is the fourth-leading cause of disability, according to the Mayo Clinic.
“I see many patients with neck pain from technology overuse,” says Bryan Wright, an Idaho-based physical therapist and CEO of Wright Physical Therapy. “Those who spend hours looking down at phones and laptops are especially at risk.”
The condition often resolves over time, but as many as half of people who get tech neck have lingering symptoms.
Why do people get tech neck?
The weight of your head is the prime factor in tech neck. The average adult has a head that weighs between 10 and 12 pounds. When you lean your head forward, all that weight puts a large strain on your neck and the area just below it.
Over long periods, bending your head forward can cause ongoing tenderness and soreness, particularly in the neck and upper back. This is the result of fatigue and pressure on the neck’s nerve supply.
In some cases, tech neck can cause referred pain to other parts of the body, such as the arms and hands. Tech neck can also trigger headaches and lower-back pain.
“In severe cases, tech neck can cause chronic pain, headaches and nerve damage,” Wright says.
You also might experience numbness, tingling and even weakness that extends into your arms if you have a pinched nerve in your neck.
Compression of the chest is an overlooked consequence of tech neck, says Dr. Vikram Rao, a Missouri-based musculoskeletal radiologist.
“When the head is pushed forward, the shoulders tend to round and the chest collapses inward,” says Rao, who also owns The Ergo Shoppe, an e-commerce store that specializes in ergonomic products. “This compresses the rib cage, restricting the expansion of the lungs.”
Such compression can reduce lung capacity and impair breathing efficiency. Over time, people with tech neck may experience shallow breathing, decreased oxygen intake and fatigue.
Who is at risk for tech neck?
Those who work at computers for long hours or who endlessly scroll through their phones are at high risk of tech neck.
The risk rises for anyone who exhibits poor posture when looking at electronic screens on phones and computers.
Rao says he is particularly worried about children today, who start using devices at an ever earlier age and for longer hours.
“Their musculoskeletal systems — the bones and joints — are still developing, making them prone to long-term effects of poor posture, like spinal misalignment and chronic muscle strain,” Rao says.
Tech neck can strike people of any age, but those who are older may feel its effects to a greater degree as the discs in their spine narrow and put more pressure on nerve roots.
How to prevent tech neck
Ultimately, making permanent changes is necessary to get rid of tech neck once and for all.
“The only way to truly cure tech neck is changing habits and practicing better ergonomics,” Wright says.
To improve your computer posture, the Mayo Clinic recommends placing your screen between 20 and 30 inches away from your eyes. That is about one arm’s length.
You eye height should be about a half-inch to1.5 inches higher than the top characters on your computer screen.
Keep your wrists straight and elbows at 90-degree angles. Align your knees with your hips and keep your feet flat on the floor.
Many people think sitting up straight will help prevent tech neck. But some experts warn that doing so forces the muscles in the back of your neck to contract. This causes the neck muscles to work too hard, resulting in neck and shoulder pain. Sitting up straight also puts a lot of strain on the discs in your lower back.
Sitting in a chair that reclines at least 25 to 30 degrees allows you to lean back, which puts less pressure on the discs of both your back and neck. It also allows some of your body weight to go into the chair, rather than into your spine.
Rao says an ergonomic workspace is “essential,” including keeping your screen at eye level and using a chair that supports proper alignment of the head and neck.
He adds that people can reduce their risk of tech neck by taking regular breaks.
“Frequent reminders — like setting timers or using visual cues such as Post-it notes — can prompt regular posture check-ins and micro-movements throughout the day,” he says.
Wright says simple stretches like slowly rolling your head from side to side can relieve tension.
How to treat tech neck
If you already have tech neck, chances are good that you are feeling anything from mild to severe aches and pains. But your discomfort does not need to be permanent.
“Small lifestyle changes make a big difference,” Wright says.
The first step to getting relief from this pain is to get up and move frequently instead of sitting in the same position for hours on end.
Try to get up and walk around every 15 to 30 minutes. Also, buy a new chair if your current chair is not doing the job.
“Proper posture and lumbar support when sitting can help reverse long-term effects of tech neck by redistributing the spine’s load more evenly,” Rao says.
Some people also find relief by working at a standing desk instead of sitting down.
Rao says working out also can reduce symptoms associated with tech neck.
“I cannot stress the importance of cardiovascular exercise to ease neck pain,” he says. “Exercise improves blood circulation, enhancing oxygen and nutrient delivery to the muscles and tissues in the neck.”
Such increased circulation reduces inflammation and prevents muscle stiffness, he adds.
In his clinic, Wright says he uses physical therapy to correct posture and strengthen neck muscles.
“We’ve had success combining at-home exercises, heat, massage and targeted strength training,” he says. “Patients report significant pain reduction and greater mobility.”
The key to successful treatment and prevention of tech neck is “consistency and making long-term changes,” he adds.
“While technology is useful, be mindful of its physical impacts,” Wright says.
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