From cell phones to tablets, screen time consumes our lives and those of our children. It's easy to get lost in the reels of videos or social media for hours with your head pointed down and your spine out of alignment.
"Tech neck" is the term for neck pain that happens from too much screen time. It's a real issue among all ages, especially teens and young adults.
If you're tired of having neck pain from screen time, there are ways to fix it fast. At Orthopaedic Specialists, Dr. Brandon Downs and his team offer orthopaedic treatments for issues like sprains and strains, as well as postural issues like tech neck.
Tech neck is appropriately named for the excessive use of technology screen time, causing discomfort and neck pain. It usually occurs after prolonged periods of looking down at smartphones or tablets.
Tech neck typically begins with poor posture. As you look down at the screen, your neck and head pull forward, straining the muscles and ligaments that support them. There's increased pressure on the spine, causing discomfort and stiffness.
Poor ergonomics also contribute to tech neck, causing strain in the neck and back. Symptoms often include neck pain along with:
The good news is that you can alleviate tech neck on your own by adopting some lifestyle tips and postural tricks to take pressure off the muscles and ligaments in the spine.
Addressing tech neck is crucial for long-term pain relief. There are various ways to quickly correct the issue and prevent long-term discomfort and potential complications. Dr. Downs offers the following tips to alleviate neck pain from screen time:
Posture correction is something you can do immediately to alleviate neck pain. Ensure your neck aligns over the spine instead of pushing forward. Sitting appropriately with your feet on the ground and your spine straight also alleviates neck discomfort.
Ergonomic devices are essential if you spend the majority of your time on screens. Upgrade to an ergonomic chair or desk to ensure you're not looking down or up at your screens.
Special keyboards and a mouse can also maintain your arms and hands in the correct posture, alleviating stress on your neck and back.
Even with proper posture and ergonomic devices, excessive screen time can take a toll. Make sure you build in plenty of breaks while you're on the computer or phone to walk around and stretch out tight muscles.
Specific neck and upper back stretches are critical for alleviating neck tightness and pain quickly. Circulate through several neck stretches each hour to improve circulation to the muscles and loosen tight tissues that contribute to pain.
If you know you're on devices a lot, work in exercises that target the upper back and neck muscles. The stronger these muscles are, the less likely they are to become weak and tired, which can cause strains and pain.
If correcting your posture and stretching aren't providing enough relief, consider other treatments. Conservative care often alleviates neck pain, including the use of over-the-counter anti-inflammatory medications, heat or ice, and physical therapy.
However, if the problem runs deeper in the spine, Dr. Downs may recommend trigger point injections or steroid injections into the neck to alleviate inflammation and pain.
Physical therapy is key to alleviating long-term tech neck, as it focuses on proper posture and strengthening the muscles that support the upper back and neck. A few lifestyle changes, reduced screen time, and physical therapy are key to achieving relief from neck pain caused by excessive screen time.
Call Dr. Downs at Orthopaedic Specialists today to schedule a neck pain appointment at one of our five offices in the Nashville, Tennessee, area, or request a consultation on our website.
