Technology becomes a more integral part of our daily lives. Studies show that adults can spend approximately 7 hours a day on screens, in teenagers this is even higher. This prolonged exposure often means individuals are in one position for too long. Long term and repeated hunching over devices can result in the overload and muscle imbalance, pain and irritation. The muscles in the neck become fatigued and shorten, combined with repetitive movements such as swiping or typing these factors can lead to cumulative damage in the neck and back.
The weight of our head is 10-12 lbs (4.5 to 5.4 kg), by tilting our head forwards as little as 60 degrees it over doubles the weight going through our spine.
The deep cervical muscles at the front of the neck become elongated while the muscles connecting the head to your back become shortened. The upper back muscles become elongated, while the chest muscles become shortened.
Symptoms of Tech Neck or Text Neck
- Neck pain and stiffness
- Shoulder tension
- Headaches
- Fatigue
- Reduced range of motion- this may affect your driving, daily activities
- If you are experiencing numbness or pins and needles this may indicate nerve involvement
Make Adjustments
- Raise your phone! Your phone or other device should be close to eye level so your head is not bending forwards. There are a number of apps that assist with this giving you a ‘nudge’ such as Hunched, Smart posture, Text neck, Posture pal. Check the setup of your desk and chair. Your chair should be adjusted so your elbows are at 90 degrees when you type. Your screen or monitor should be an arms length away. Think about where your keyboard and mouse are, avoid over stretching.
- Movement is good for your spine, take breaks every 30 minutes. You can set up a reminder on your device. Use a fitness tracker so you can check your physical activity.
A number of us are trying to keep up with today’s digital world, but tech or text neck shows a significant health concern.
As physiotherapists we are here to help you, please do not hesitate to give us a call to book an appointment 01245 377118. Please watch this brief video which gives you one exercise you can carry out at home or at work.
