If you've ever noticed stiffness, aching, or tension in your neck and shoulders after scrolling, texting, or working at a laptop, you're not imagining it. “Tech neck” is very real and without proper care and attention, those nagging symptoms can become a lot worse.
Tech neck happens as a result of long hours spent on phones, tablets, and laptops — and it all starts with posture. Tilting your head forward even a little bit puts extra strain on your upper spine, and over time, that leads to inflammation, pain, and even nerve damage.
Thomas E. Powell, MD, and the team at Powell Orthopedics and Sports Medicine have extensive experience in treating tech neck and other types of neck pain, helping patients relieve current symptoms and avoid more serious issues in the future. Here, learn some simple strategies that can help you prevent tech neck and relieve soreness as soon as it happens.
Raising your phone or computer monitor to eye level is one of the simplest ways to “automatically” correct your posture. When the screen is level with your line of sight, your head stays aligned with your shoulders, reducing unnecessary strain on your shoulders. In fact, just this one, small shift can significantly relieve pressure on your neck muscles throughout the day and reduce irritation that leads to ongoing pain.
“But … I use a laptop.” No problem. Consider using a stand or an external keyboard so you can adjust the screen height appropriately. It might seem like an inconvenience, but you’ll adjust faster than you think and your neck and shoulders will thank you.
Long, uninterrupted sessions on your phone or laptop are a major trigger for tech neck. All that time spent in one position leads to stiffness, inflammation, and sore muscles.
Try setting a reminder on your phone or computer to stand, stretch, walk around, do some neck stretches, or roll your shoulders every 20-30 minutes. These short breaks relieve muscle tension, improve circulation, and “reset” your posture to help keep soreness at bay.
Despite its name, tech neck isn’t just about your neck. Tight muscles in your shoulders, upper back, and even your chest can all interfere with good posture, resulting in uneven strain on your neck.
Simple strengthening exercises like chin tucks and scapular squeezes can be performed pretty much anywhere. Over time as these muscles grow stronger, they get better at supporting your head and keeping your spine aligned for optimal posture.
Your neck is the upper part of your spine, so what happens to the other areas of your spine can have a big impact on neck discomfort. Start by choosing a chair that’s ergonomically designed to support your entire spine while working, then add a small pillow for extra lumbar support if needed.
The way you sit matters, too. Sitting in an upright position with your feet flat on the floor distributes weight evenly and reduces the tendency to lean forward or incline your head and neck toward your device. Use the same posture when using your phone or computer at home, too.
Tech neck involves irritation and inflammation, and nonsteroidal anti-inflammatory drugs (NSAIDs) can help relieve both. Take medication only as prescribed, and consider it a temporary solution. For long-term relief, it’s important to combine lifestyle changes with professional medical treatment to prevent complications.
Gentle warmth helps relax tight muscles and improve circulation to the area. Try a heating pad set on low or use a hot water bottle while relaxing.
Alternate heating with cold therapy to help reduce inflammation in the area. A cold compress or ice wrap conforms to your neck’s contours. A bag of frozen vegetables or an ice pack works, too. Just be sure to wrap them in a light cloth before placing them on your skin and use them for a maximum of 15 minutes at each use.
Neck pain might not seem like a big deal, but over time, it can lead to significant pain in your shoulders, back, and arms, too, interfering with sleep and making even simple, everyday activities uncomfortable. Without proper care, nerve irritation can eventually become permanent, leading to long-term symptoms and disability.
Our team is skilled in techniques focused on managing tech neck and preventing complications. To get help for your sore neck, request an appointment online or over the phone with Powell Orthopedics and Sports Medicine in Vestavia Hills, Alabama, today.
