Our modern world has improved our lives in ways previously thought to be unimaginable. We can now work from anywhere, access unlimited information at our fingertips, and even watch entire television episodes from the convenience of our smartphones.
However, with this rapid rise in technology, it is also wise to ask: are there any unintended consequences of daily use? Growing evidence suggests there is.
Today, a growing number of Americans are developing “tech neck syndrome,” a neck and shoulder condition attributed to chronic technology use. With an increase in work-from-home jobs and increased dependence on our devices, it is important for all of us to be aware of this modern condition.
Tech Neck: Causes & Effects
What is “tech neck”?
In a nutshell, tech neck syndrome is a modern term used to describe the development of cervical kyphosis from chronic technology use.
This is a condition in which the cervical spine adapts to an abnormal curvature or “hunch” position from chronic neck strain associated with poor posture.
With tech neck, patients experience neck pain, neck stiffness, muscle spasm, nerve sensitivity, and more.
The Strain of Chronic Tech Use
Not accounting for computer usage, the average American picks up their cell phone 58 times a day and uses it for an average of 4 hours and 37 minutes. For most, the thought of posture or neck positioning rarely comes to mind.
Just how “bad” is scrolling for your neck?
The human head weighs an average of 10-12 pounds, but when tilted forward, also known as head flexion, the pressure of the cervical spine increases exponentially, increasing the weight of the head by dozens of pounds. If you want to think of it, scientifically, is your head, weight, times gravity, which is the force in foot pounds that is experienced by your cervical spine and cervical musculature. And trust me, it’s a lot of force!
As harmless as holding a 7oz object may seem, most patients are stunned to learn how much strain this simple habit can place on the cervical spine.
In the case of scrolling on a cell phone, most individuals hunch their heads towards their phones at a 45-degree angle, a pressure equating to about fifty to 60 pounds! And, while the neck can handle this kind of pressure on occasion, chronic fifty-sixty pound pressure on the neck makes undesired cervical changes inevitable.
Over time, this demand can cause significant strain on the cervical spine and supporting neck muscles, causing issues such as chronic pain, cervicogenic (neck) headache, reduced flexibility, and even nerve damage.
Do I Have Tech Neck? Signs and Symptoms
Like other causes of neck pain, tech neck often develops gradually, so individuals typically do not recognize minor symptoms until the discomfort becomes excruciating. What starts off as a little stiffness at the office, can lead to further complications of tech neck. This gradual increase in pain makes early detection essential.
The following are early signs that may indicate a deeper issue:
- Persistent neck stiffness or soreness
- Shoulder tension and upper back pain
- Tension headaches, particularly around the base of the skull
- Reduced range of motion in the neck
- Tingling or numbness down the arms and forearms
- Nearsightedness, eye strain, and dry eyes
While technology is the primary cause of “tech neck,” other factors can also contribute to and exacerbate the development of cervical kyphosis, such as a profession that requires static positioning and causes neck strain. This is the case with full-time desk workers, university students, long-distance truck drivers, forklift operators, medical professionals such as dentists and nurses, assembly line positions, and household workers.
Neurology Office Tips for Better Posture and Neck Health
While we can’t eliminate technology from our lives, incorporating good posture habits and making ergonomic adjustments to your workspace can significantly reduce strain on your neck and shoulders. Here are some easy-to-follow tips:
- Keep Screens at Eye Level
When working from a laptop or using a smartphone, make sure the screen is positioned at eye level to minimize the need to tilt your head forward. For laptops, consider using a laptop stand or external monitor, and for phones or tablets, holding the device higher can significantly reduce neck strain. Using one of the old-fashioned cookbook holders to place your iPad or iPhone and can really help eliminate the flexion posture for your cervical spine. - Maintain a Neutral Spine
Sit with your feet flat on the ground, knees at a 90-degree angle, and your back supported by a chair that encourages good posture. Your head should be centered over your shoulders rather than leaning forward. - Take Frequent Breaks
Avoid sitting in the same position for long periods. Follow the “20-20-20 rule”: every 20 minutes, take a 20-second break and look at something 20 feet away. This practice not only helps reduce eye strain but also gives your neck muscles a chance to relax. If you need it, you can always use a three dollar kitchen timer to help set a 20 minute timeframe. Don’t bother setting the alarm on your iPhone, you might do it a few times, but then you’ll forget to do it throughout the rest of the day. Three dollar kitchen timer works just fine. - Incorporate Daily Stretching and Strengthening Exercises
Regularly stretching and strengthening the muscles in your neck and upper back can help prevent tech neck. Incorporate gentle stretches like the following into your daily routine:
- Chin Tucks: Sit up straight and gently tuck your chin towards your chest without rounding your shoulders. Hold for 5 seconds and release. Repeat 10 times.
- Neck Stretches: Gently tilt your head toward one shoulder, holding the stretch for 20-30 seconds, then switch sides. Do this 3-4 times on each side.
- Shoulder Rolls: Roll your shoulders forward and backward in a slow, circular motion to relieve tension.
When to See a Neurologist
If you experience symptoms that do not go away with the adjustments listed above, the next best course of action is to see a Neurologist. A Neurologist can provide a comprehensive assessment to determine whether your symptoms are related to tech neck or any other underlying neurological issues.
Treatment plans may include pain medication, physical therapy, and more. In advanced cases, imaging tests like X-rays or MRIs may be necessary. With tech neck syndrome, early intervention is key in managing symptoms and preventing long-term complications and pain.
Take Control of Tech Neck Today
By taking proactive steps, you can maintain your neck health and continue enjoying the benefits of technology without the pain.
A Message From Dr. Kandel
“One of the simplest tricks that I have discovered and pass on to my patients is to simply ask a friend or family member or office worker to snap a cell phone picture of you while you were sitting at your computer or watching something on your iPhone. Once you see what your posture is like, then it is easy to self correct. But if you were unaware that you were actually demonstrating abnormal posture, you won’t know how or why to correct that. Your cervical spine is telling you something; “get up, get moving, and change that position.” All you need to do is listen and pay attention to what your body is telling you! Your spine will thank you for it!”
For more information about spinal health, feel free to visit the following Neurology Office resources below:
Understanding Neck & Back Pain: Your Guide to Symptom Relief
Joseph Kandel, MD
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