How to Remedy and Prevent Tech Neck

Handheld technology that has you looking down for hours a day can be detrimental to your health. Holding the same position for extended periods of time causes strain on your muscles and tendons. Add to that the weight of your head (roughly 10-12 pounds), and it’s like trying to support a bowling ball with your neck. 

It’s such a common condition today that it’s earned its own name — tech neck. If you have it, you want to fix it. If you don’t have it yet, you’ll want to avoid it at all costs. At WolMed Work and Auto Injury Experts, we specialize in helping people treat and prevent pain. 

Our team includes medical doctors, chiropractors, and nurse practitioners, all committed to understanding your unique journey with pain. We have a wide range of expertise on-site, so we can look at your condition from multiple angles. From neck pain to back pain, from headaches to car accident injuries, we treat your pain with the most advanced technology and techniques.

When it comes to tech neck, we believe the best treatment is prevention.

Preventing tech neck

Your best hope of avoiding the pain in the neck that comes from hunching over your devices is to stop doing it — or at least cut back. Believe it or not, most people these days spend between two and four hours leaning over their laptops, phones, and tablets. The angle of your neck effectively increases the weight of your head up to 60 pounds. To avoid damage to your muscles and ligaments, try these tips.

Understanding tech neck

If you have any skepticism about whether or not technology can cause physical harm, just take a look at any group of teenagers. The first thing you’ll notice is that they’re all looking down at their phones. But catch them (if you can) in a rare moment when they are walking without a device in their hand. Take note of their posture and the slope of their spine and shoulders. It’s common these days to see the effects of tech neck in the whole body.

Over time, the muscles in the front of the neck have lengthened, and those in the back of the neck have shortened. Also, your back muscles lengthen, and your chest muscles shorten. This imbalance causes postural problems and, in many instances, pain.

Treating tech neck

Most cases of tech neck can be addressed with some at-home exercises that help strengthen your neck muscles. If you do yoga, you’re in luck. Many yoga poses help counter tech neck pain, such as downward facing dog, bow pose, and cat-cow. Arching your back and looking up at the ceiling also brings relief. 

It’s also important to keep your core strengthened. Although it may not seem like your torso affects your neck, it actually does more than you think. A stable core supports the weight of your head and keeps your spine in a good position overall.

If you’ve adopted the prevention techniques and done all you can to stabilize your body, but you still have pain, it’s time to come see us. If you have numbness and tingling in your arms, shoulders, or hands, or chronic headaches, don’t ignore them. Our team is highly trained to get to the source of your pain and help you reduce or overcome it. 

Whether you have tech neck or any other chronic pain, we can help. Give us a call to schedule an appointment or chat with us online. 

You Might Also Enjoy...

Is Back Pain Normal as You Age?

Is back pain slowing you down or making you miss work or important social events? If so, we can help. With the proper diagnosis and treatment plan you don't have to live in pain—regardless of your age.