Could your Screen Time be Causing “Tech Neck”?

In my family chiropractic practice, it isn’t hard to find people who struggle with Tech Neck. Sadly, every single day, I see this new syndrome affecting my patients of all ages. 

Tech Neck describes the condition caused by irregular spinal and muscular postures held during prolonged screen time. When we spend excessive time looking down at our phones, tablets, or laptops, agonizing symptoms that affect our overall health can arise. 

Symptoms of Tech Neck include neck pain, shoulder tension, arm pain (with or without weakness), headaches, and fatigue. Our necks weren’t created for the extra stress and weight of looking down for extended periods. A new study suggests that every time we [look down on our phone], we’re putting about 27 kg (60 pounds) of force on our necks. 

As a chiropractor, I am concerned this syndrome is causing major spinal setbacks to all generations. If these symptoms aren’t addressed, severe damage to the spine (disc pathology, early onset arthritis, pinched nerve) can become the new norm.  That’s why I am investing my time to share my knowledge and experience in treating and preventing Tech Neck for families who may be struggling with technology and screen time overuse.

Four Ways to Prevent Tech Neck

Get realistic with how much screen time you allow for yourself, your co-workers, and your family 

If you find yourself in front of a screen for your job and/or school, I would encourage you to spend your free or leisure time on something that doesn’t require a screen. Don’t forget about all the wonderful hobbies that make this world amazing: gardening, painting, golf, music, pets, museums, bowling, food, etc. 

Another aspect of life we miss out on when we are stuck on screens is face-to-face relationships. Don’t forget to take your mom to coffee, meet friends for dinner, or take a road trip with your favorite cousin. Quality time with people you enjoy will always trump mindless screen scrolling. Stay off of screens when not necessary to avoid lifelong complications with your spine.

Prioritize Healthy movement habits 

I always remind my patients that the key to aging well is flexibility, especially in our musculoskeletal system. Another key to aging well is muscle mass and the health of muscle cells. 

Start a personalized workout routine with strength training and stretching exercises to improve the overall health of your muscles, tendons, and ligaments. My favorite is the DownDog yoga app that provides easy stretches for quick poses you can use at your work, in a classroom chair or in small spaces around the house. 

For children, make sure they are getting enough movement by playing outside, climbing, lifting heavy objects, and doing age-appropriate chores around the home. My boys like to use their screen time at home by using fun, kid-friendly workout videos when the weather isn’t ideal. 

Keeping your muscles and joints healthy will help prevent technology overuse pain and give relief from current complaints.

Improve Work Posture

Here are 3 Ways to improve your posture while using technology at work 

1. Keep your screen at an angle where your eyes have to look slightly up. When the keyboard, mouse, and other accessories are closer to your torso, it will take the strain off your arms and upper back. 

2. Maintain proper posture— “which isn’t about sitting rigidly—it’s about supporting your spine’s natural alignment: keep your back flush against the chair’s back; position your feet flat on the floor; ensure your knees are at or slightly below hip level; keep your neck aligned with your spine, avoiding the dreaded ‘forward head’ position.”   A standing desk can help those of you who work eight hour days on a computer.

3. Finally, make it a habit to take frequent breaks when you are required to be in front of a screen.

Know your curves/posture 

Learn your Curves by getting checked by a corrective care chiropractor. 

Chiropractors are top-notch at diagnosing and treating conditions of the spine. A thorough examination will find any weak areas of spinal musculature and joint mobility along the entire spine. 

Posture is the window to your spine, so expect a postural examination as well. 

The gold standard of posture screening is an x-ray to compare your spine to an ideal, healthy image of a spine. If a  problem is located, the doctor will be able to provide a comprehensive report of findings. Treatment will include consistent and frequent chiropractic adjustments over a certain amount of time. 

One adjustment to improve months or years of spinal damage, is equivalent to eating one salad and thinking you are healthy. Your nervous system should be checked once every 7-10 days, if you are looking for optimal health.

I provide my patients with corrective exercises they are expected to perform at home. Gentle neck stretches will provide immense relief, especially in times of pain. 

Lastly, finding a good massage therapist to complement your chiropractic care will get you effective results.

Most days, technology can be considered a gift. Our many roles in this ever-changing technology culture require a certain amount of screen time. But with great blessing, there often comes great responsibility to protect our health. We can often be faster, more efficient, and more productive with our screens, yet we can’t let our health be the ultimate price for such temporal things. 

Don’t forget that a healthy neck and spine are essential for your overall health. Start with some of these tips to enjoy a pain-free tech lifestyle and keep Tech Neck away!