Looking down while reading this? Here’s how to discover and correct the technical neck

If you have a job that requires a lot of time in an office, stare at a screen or look at the phone, you can tension More than your eyes. It can also lead to a recent problem called “Tech Neck”. This phenomenon is caused by maintaining an abnormal position while looking at the screen, and affects everyone, from the children who play Tablet computer games For adults working in an office all day. A Study from 2024 I found that neck pain has increased significantly among individuals who live a stable life and work in front of the screens throughout the day. The neck muscles have become desirable from excessive use and causing a spine curve.

If you suffer from the technical neck, you will not have to suffer in silence. We talked to doctors and physics to see how to reduce this type of pain.

What is Tech Neck, and how do you know if you have?

Dr. Kyle SmithSimmes Murphey’s nerve surgeon explains that Tech Neck indicates “pressure on the neck and spine muscles from looking down for long periods”, usually due to excessive use of portable devices. It is easy to develop this condition if you use a smartphone.

In fact, the way your head tends when you look at the screen may put more pressure on your neck than you realize. Dr. Gbolahan Okubadejo“Neck Tech is not just a transient discomfort; it is often an early indication of spinal stress. When the head is constantly tilted forward to look at phones or mobile devices, it pulls the spine from compatibility, and puts unnecessary tension on the neck and upper back,” says MD, FAAOS, a spine surgeon adopted by the Board of Directors and coaches in the fellowship.

Dr. Jeremy Smith“It is true that your head weight can affect the neck of technology, but the development of the muscles in your neck and upper back will play a role as well,” adds of the orthopedic surgeon at the Hoag Orthopedic Institute who specializes in spinal conditions. In short, a bad situation over time can excessive use of your neck and bone muscles.

Technology neck brands

If you suspect that you are pressing digital devices, there are many signs that you are developing the technical neck. Arie Kaplan, a physiotherapist trained in ATI PhysiotherapyIt warns that the symptoms can initially be hidden. However, if you are left without treatment, your symptoms may escalate. Kaplan says that common signs include:

• Continuous neck pain
• Frequent headache
• Shoulder pain
• Low navigation in your neck

Dr. Kyle Smith adds that you may also notice hardening in your neck and spine when the technical neck begins to enter.

Can technological neck be prevented?

You can avoid technology neck, but it requires some proactive changes. According to Dr. Kyle Smith, “frequent rest periods, the changes in the position and extend all help reduce pressure on your neck.” It also recommends keeping phone screens, tablets and computer screens at the face level so that you do not have to look down to watch them.

The May clinic recommends Change your computer position and set up office To avoid technology neck. The famous establishment provides the following tips to prevent the neck strain while it is on the computer:

1. Put your screen along your arm away from your eyes or between 20 to 30 inches.
2. Place the screen or laptop on a holder that reaches the eye directly. You can achieve 15 degrees eye looks by applying the top of the screen between 0.5 and 1.5 inches less than your eye height.
3. Keep your wrist straight, your elbows bent at about 90 degrees, your knees align with the hips and your feet flat on the floor.

Does the neck of technology disappear?

Yes, the technical neck can disappear if you change your habits. Kaplan recommends, “The best thing that a person can do is limit their time to look at the screens.” He adds that the treatment of technology “does not require intense effort, only mental practices and simple exercises.”

If you have to be on your phone or your computer for work, it is not always easy to eliminate the screen time or reduce it significantly, which makes the screen position more important.

The neck and neck extension exercises can also reduce your neck strain, and frequent rest periods can be taken from your screen. Set temporarily to wake up once per hour and relax your neck and shoulders.

Tips for improving the technology neck

If you already have a technical neck, there are some ways to improve it. You may want to search for more The head of a comfortable office Or obtaining A new pillow supports the neck To ensure that your sleep mode does not increase your problems. Physical activities may reduce pain quickly.

Simple thing like an extended routine can significantly affect discomfort in the technical neck. “The expansion must be regularly, especially after long periods of use of devices,” says Dr. Kyle Smith. “Do a variety of extensions aimed at increasing the range of movement and strengthening the neck muscles.”

The technological neck extends

Kaplan suggests a decline in the cervix to combat neck pain. It recommends the following steps to complete this extension, which can be taken several times all day.

1. Sitting in a straight position: Ensure that you are sitting erect with your head with your body.
2. Decision performance: Without your head tilt, pull your head straight, as if he was making a double chin. Keep your eyes looking forward.
3. Waiting and version: Fill this position for one second, then return to the starting position.
4. Repeat: Perform this exercise 10 times or as needed.

Dr. Jeremy Smith says that a semi -perverted extension can be useful. Explain how to do this:

1. The seizure and stretch: Start by grabbing one ear with the opposite hand and bringing it towards your opposite shoulder.
2. Breathe: Take deep breath while you are in this situation as the neck and nerve muscles extend.
3. Repeat: Get on the other side and complete the same extension.

“Sometimes it can give tension from other parts of our bodies the same painful feeling of technological neck. I would like to take some time to roll the shoulders back and slowly heat the area,” the doctor added. It suggests that this procedure can help you determine whether the pain really comes from your neck and shoulder.

In addition to stretching, it is important to work on a suitable position. “The situation plays a greater role than most people realize. Even the slight front till in the head adds pressure, over time, contributes to hardness, discomfort and even irritation of the nerves. Identification of poor habits and correcting them early can cause a big difference in the health of networks in the long run.”

Can the technical neck cause more serious problems?

The left without treatment, the technological neck can lead to more serious problems. Dr. Jeremy Smith warns: “The technology neck can cause more serious problems such as glowed nerves and hernias.” “It is really important to consult a medical specialist when you start discomfort and pain around your neck.”

Mayo Clinic agrees that Tech Neck can extend Behind the neck and shoulder muscles. Any additional spinal pressure in your neck can lead to everything from the lower back pain to the fabric tablets. The technological neck can put pressure on the jaw joints and muscles, which leads to temporal joint pain, known more as TMJ.

When do you see a doctor?

If you are developing chronic pain, it’s time to see a doctor. Cleveland clinic recommends this It’s time to ask for professional assistance If lifestyle adjustments do not reduce pain. In other words, if the expansion and screen changes are not sufficient, you may need medical intervention.

In addition to requesting advice from your primary care doctor, visiting bone or physical therapist may also be useful.

The bottom line

TECH NECK is a common condition, given the amount of time most of us spend on our computers and mobile devices. Although you may be able to prevent this type of pain by lifting your screens so that you do not tend your head down, other lifestyle changes can help.

Make sure to take frequent rest periods of your screens and integrate the neck and shoulder stretch into your daily routine. If you have chronic pain, you should visit your health care provider for more advice and treatment options.