Data shows that people worldwide spend an average of 6 hours and 40 minutes on screens daily. The number may be higher depending on certain demographics. Just looking at an average employee, they would likely spend the majority of their time looking at computer screens during work and the rest of the time with mobile devices at home. In short, people look down at their devices more than ever, resulting in strains and other medical conditions, which leads to “tech neck“.
While it sounds like your average neck pain, tech neck is any form of chronic neck or shoulder pain, soreness, or stiffness specifically caused by poor posture while spending an extended amount of time using phones or computers. Tilting the head forward to look at screens places additional stress on the neck and upper back. An extreme case could result in a neck hump, which is a noticeable forward curve of the upper spine. Other symptoms, such as headaches, eye strain, and elbow aches, can manifest with longer screen time as well. Fortunately, there are ways to prevent and manage this easily.
Modern solutions for modern problems
With the rise of work-from-home setups, postures have worsened as some employees tend to work while in bed, on the couch, or even on the floor. This increases strain and discomfort in the neck. To mitigate this, some invest in ergonomic workstations. The chair and table height can be adjusted according to the user’s eye level to also reduce eye strain. It is also advised to take a break, move around, and avoid being sedentary. Others have adjusted to using timers and reminders to stand up and take breaks. During this time, simple exercises like rotating the head can be done easily to ease that tech neck ache. Chin tucks, trapezius, and levator scapulae stretches are also remedies that can be done while sitting. Prolonged time spent inactive can cause muscle stiffness, so limiting screen time and choosing to stay active instead can also be helpful to avoid it.
Similar to remedies for a stiff neck, hot and cold therapy could help. Taking pain relievers is advised as a short-term solution if one cannot see a doctor right away. However, if the discomfort becomes unbearable, it’s best to see specialists. Healthcare professionals like physicians, physical therapists, and occupational therapists can evaluate the situation and provide necessary treatments for the condition. Early consultation can prevent the condition from worsening.
Beyond remedies
As our way of living becomes more modern, so do the problems come with it. Having tech neck these days is par for the course when we constantly look down to check our phones or laptops, and that’s all due to developing bad posture. If there’s any takeaway that one could get from this, it’s to look beyond our screens and remember to move before it progresses any further than just a sore neck from looking down.
YouTube: What is ‘tech neck’ and how to fix it
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Photo credit: The feature image is symbolic and has been taken by Jacob Townsend.
Sources: Cleveland Clinic / Demand Sage / Mayo Clinic Health System / Physiotherapy Treatment and Exercises at Home
