What is Tech Neck?
Cervical Kyphosis – also known as “tech neck” or even “text neck” – is a type of neck discomfort that stems from the abnormal curvature of the cervical spine. Normally, the cervical spine has a slight inward curve known as lordosis, which helps with things like balance, stability, and proper alignment of the head and neck.
Tech Neck is a result of a reverse curvature of straightening of the cervical spine, which results in a hunched or rounded appearance of the neck.
What Causes Tech Neck?
As the name probably gives away, Tech Neck is caused by us constantly hunching over and looking down at our technology – our phones, laptops, tablets, etc. Because we spend so much time with our necks in this position, it puts continual pressure on the neck from having to hold up your head. Our head already weighs roughly 10-12 pounds, depending on the person, and when we lean forward over our devices, this adds more and more pressure to the neck.
What are the results of this constant strain and pressure on the neck? These symptoms of tech neck can include:
- Neck pain
- Stiff muscles
- Headaches
- Shoulder pain and stiffness
- Numbness and tingling in the shoulder and neck areas
How to Get Rid of Tech Neck
There are a few things you can do to prevent tech neck, improve posture, and even reverse some of the effects of tech neck.
Practice Good Posture
As hard as it can be, maintaining good posture while using your electronic devices can help correct some of the effects of tech neck. Make sure to keep your head aligned with your neck and avoid hunching your shoulders or neck forward.
Invest in Ergonomic Equipment
A great way to prevent tech neck is to remember to hold or keep your device at eye level, so you won’t have to slouch over while using it. Investing in ergonomic equipment like a laptop stand and a supportive chair and desk setup is a great way to ensure you maintain your posture while using electronic devices. This is especially important if you work from home or spend a lot of time gaming on devices.
Take Regular Breaks when Using Electronic Devices
It’s so important to take frequent breaks from prolonged device use, especially if you’re sitting in front of a computer or screen for big chunks of time. Stand up, stretch, and move around about every hour or so to relieve tension in your neck and back.
Increase your Daily Movement
Engaging in regular physical activity and exercise will help with overall strength, flexibility, and posture. To help with symptoms of tech neck, you can incorporate activities that specifically target the neck and upper back like yoga, Pilates, and back and core strengthening exercises.
Stretches That Can Help with Tech Neck
To alleviate and prevent tech neck, there are various stretches that can help to reduce the strain on your neck and upper back. Here are some you can try:
Neck Rotations
For this stretch, you’re going to sit or stand with your spine straight and your shoulders relaxed. Start by slowly turning your head to the right, looking over your shoulder as far as is comfortable. Hold that position for 15-30 seconds and you should feel the stretch in your neck. Return to the starting position and then repeat on the left side.
Neck Tilts
You can sit or stand up straight with your shoulders relaxed for this one. Slowly tilt your head to one side, bringing your ear toward your shoulder. Hold this position for 15-30 seconds, feeling the stretch along the side of your neck. Repeat on the other side.
Shoulder Rolls
For this one, you can sit or stand up straight with your arms at your sides. Roll your shoulders backward in a circular motion, squeezing your shoulder blades together. Complete 10-15 backward shoulder rolls and then reverse the direction and complete 10-15 forward rolls
Chiropractic Adjustment for Tech Neck Symptoms
If you or your loved ones are experiencing tech neck symptoms, we invite you to schedule an intake consultation with Imperium Health Center Littleton, your trusted local family chiropractor. Our knowledgeable team will assess your condition and create a personalized treatment plan to meet your individual needs. Don’t wait any longer—start your transformative healing journey today!