“Tech” neck, sometimes called “text” neck, is becoming more common with all the technology and hand held devices available today. From mobile phones to tablets and laptops, many people spend hours each day using their electronic devices. This has even become a problem for younger age groups, as many students are now using tablets for their school work. Overuse of our devices can lead to persistent or chronic neck pain and stiffness.
Identifying the Real Problem
The real problem leading to this type of neck pain is poor posture while using our devices. People tend to develop a forward-flexed posture while looking down at their screens. This puts stress on the muscles and tendons of the neck and upper back that help hold up the head. Remaining in this position for long periods of time can lead to pain, stiffness, or a reduced range of motion in the neck.
Symptoms of Tech Neck
- Pain or muscle spasms in the neck, upper back and/or shoulders – May be a general achiness or intense discomfort.
- Reduced mobility – May be tightness, stiffness, or reduced range of motion.
- Forward head posture – Due to looking downward; rounded or stooped shoulders.
- Headaches – Particularly at the base of the skull.
- Cervical Radiculopathy – Feelings of tingling, numbness, or pins and needles that travel from the neck down into the shoulders, arm, or hands. Indicates a nerve is irritated or compressed.
Prevention
Prevention is really the key to avoiding tech neck. Be aware of posture when using devices and avoid looking down. Position the device closer to eye level so the head doesn’t tilt forward. Sit in a neutral position with the head, hips, and spine stacked. Take frequent breaks to stretch and change position. Stretch the neck muscles side to side and move the shoulders up, back, and down. Arch the upper back and neck. These stretches strengthen and increase flexibility in the upper back and neck.
Treatment
At-home treatments for tech neck include heat and ice therapy. Alternating between the two can provide relief from pain and reduce inflammation. Over-the-counter medications, such as acetaminophen, can help relieve pain. Anti-inflammatory medications, such as ibuprofen or naproxen, reduce inflammation and swelling. Massaging the neck and shoulders can relax tight muscles and help with range of motion.
If the pain is severe and doesn’t improve with at-home care, consider seeing your physician. Physical therapy may be prescribed. Surgery is rarely needed for tech neck unless there is nerve compression, a herniated disc, or severe spinal degeneration.
Atlanta Brain and Spine Care
Our Board Certified physicians are experts in the diagnosis and treatment of acute and chronic neck pain. Contact us to schedule a consultation.
