5 Helpful Tips To Best Remedy Tech Neck
Chaffee Chiropractic & Paragon Physical Medicine are Neck Pain Specialist in Wooster, Ohio
While technology may have simplified certain parts of our lives, it’s also significantly increased the amount of time we spend with our necks in a bent position focusing on digital screens. This can cause neck pain.
Most adults spend between 2-4 hours each day reading and texting on their smartphones. The average adult’s head weighs between 10-12 pounds. In the neutral position, there is very little stress on your neck. When you bend your head forward, your neck must work harder to hold your head in place.
This strain only grows for every inch you tilt your head forward. So, having your neck bent at 15 degrees can effectively put 27 pounds of pressure on your neck. When you hold your head at a 60-degree angle, that effectively puts 60 pounds of pressure on your neck.
This increase in time spent with your head bent forward can put unnecessary strain on your spine, tighten your neck muscles, and put your back at risk for injury. Often referred to as tech neck, this condition can cause a wide range of problems, including:
• Poor posture
• Neck pain
• Numbness or tension in your fingers
• Headaches and migraines
• Herniated discs
The doctors at Paragon Physical Medicine have put together these five helpful tips to beat tech neck and it’s uncomfortable symptoms.
1. Practice good posture
The easiest way to fight tech neck is to prevent it from developing. To do this, pay attention to your posture when using your computer, tablet, or phone. The ideal placement for your head is in a neutral position, where your ears line up with your shoulders. When viewing screens, they should be at eye level, and you shouldn’t have to lean in close to see them. Your doctor at Paragon Physical Medicine can provide additional tips on proper posture and ergonomics to help reduce your risk of developing tech neck.
2. Don’t skip your breaks
It’s essential to take small and long breaks when using computers and other tech devices. Every 15 minutes or so, spend at least 30 seconds stretching in place and resting your eyes to give them a break from your screen. Each hour, spend at least a few minutes taking a quick walk to break up your screen time.
3. Get more exercise
Increasing your daily exercise through gentle muscle strengthening techniques, such as shoulder rolls, can help correct muscular imbalances. And adding exercises to your routine that focus on strengthening your neck, back, and core muscles can provide more stability and support in your body. This may not only help you avoid neck and back pain, but it may improve your posture at the same time.
4. Don’t forget to stretch
Regular stretching can also help reverse the signs of tech neck. These movements might include tucking your chin and holding it in, stretching each side of your neck, and clasping your hands behind your back to open your chest. Not only can stretching help increase spinal awareness, but it can also loosen tight muscles that lead to poor posture and neck pain.
5. Contact a professional
When your tech neck symptoms become severe or don’t respond to lifestyle changes, you may need professional care to heal your body, restore your balance, and provide pain relief. At Paragon Physical Medicine, these treatments might include:
• Spinal adjustments to correct your alignment
• Acupuncture to promote self-healing
• Trigger point injections to decrease muscle overactivity
Paragon Physical Medicine also offers personalized physical rehab programs with stretching and strengthening exercises designed to restore your neck function and reduce your risk of future pain.
For more information on preventing or managing tech neck, call Paragon Physical Medicine or schedule an appointment online today.