The Ultimate Guide to Tech Neck: Signs, Symptoms, and Treatments

As smartphones become a ubiquitous part of our lives, the constant hunching over screens is wreaking havoc on our necks and posture like never before. Recent studies have revealed that, on average, Americans spend 7 hours a day looking at screens, putting them at risk for musculoskeletal issues such as tech neck.

What is Tech Neck?

Tech neck is exactly what it sounds like - neck soreness and stiffness caused by constantly looking down at our devices for extended periods of time. As we spend an increasing amount of time interacting with technology, it is crucial to be aware of the strain we are putting on our bodies. Continually bending our head forward to view our screen exerts significant pressure on our neck, back, and spine, which can have detrimental effects on our posture and long-term health. By being mindful of our posture during screen time and taking necessary precautions, we can mitigate the potential negative impacts of tech neck on our bodies.

Tech Neck Symptoms

While tech neck certainly causes tension in the neck, the pain and discomfort may extend into other areas of the body, including the back, spine, and shoulders. Depending upon the severity of tech neck, you may experience one or more of the following symptoms: 

• Stiff neck
• Radiating pain in the shoulders, arms, and upper back
• Decreased range of motion in shoulder or neck
• Weakness in the muscles
• Tension headaches
• Dizziness ​

If left untreated, tech neck can have long-term effects on your health and may even contribute to more serious conditions, including:

• Disc compression
• Arthritis
• ​​Decrease in lung capacity

Tech Neck Treatment and Prevention

If you're suffering from tech neck symptoms, there are several ways to manage your discomfort and minimize further strain on your neck when using electronic devices. However, pain management alone will not address the root cause of the problem. Therefore, it's crucial to combine pain management strategies with preventative measures to avoid more severe and long-term conditions associated with tech neck.

Pain Management

• Massage therapy 
  
• R.I.C.E method: rest, ice, compression, and elevation— this will help reduce inflammation in the affected area.
  
• Pain relief medications such as Ibuprofen and other NSAIDs 
  
• Daily chin tuck and neck stretches. If you experience any additional discomfort while stretching, stop and consult with your chiropractor.
  

​Preventative Measures

• Keep your device at eye level: Try to keep your device at eye level to avoid bending your neck down for extended periods.
  
• Take frequent breaks: Take breaks every 20-30 minutes to rest your eyes, stretch your neck, and move your body.
  
• Practice good posture: Sit up straight and keep your shoulders relaxed while using your device. Avoid slouching or hunching forward.
  
• Use ergonomic accessories: Consider using an ergonomic chair, keyboard, and mouse to support your body and reduce strain on your neck and shoulders.

Get Advanced Tech Neck Care and Exercises at Petrak Family Chiropractic

One of the best things you can do to cure or even avoid text neck entirely is regularly seeing a chiropractor. At Petrak Chiropractic, we are able to accurately diagnose the issue and provide a treatment regimen custom-tailored to your needs. As a family chiropractic center, we are qualified to treat all sorts of afflictions -- including tech neck. Schedule a consultation to get started today!

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