TekTok: You've heard of TekTok, but what about Tech neck?

Tech neck is a term used to describe chronic neck pain caused by continuously straining the neck muscles while using technology—electronic devices like phones, tablets, and computers. Over time, this condition can damage your muscles and misalign your spine, leading to poor posture, joint inflammation, pinched nerves, and herniated discs. The problem arises when we spend extended periods looking down at our screens, causing our neck muscles to strain and our shoulders to slump forward. Imagine holding a gallon of milk next to your body versus extending your arm to hold it out to your side. The pressure on your elbow and shoulder increases significantly when you hold it outstretched. Similarly, our neck and upper back muscles experience the same pressure from the weight of our heads when we spend hours looking down at electronic devices. This phenomenon is commonly referred to as “tech neck” and is becoming more prevalent due to our reliance on screens in both work and personal life.

To mitigate tech neck, consider the following tips:

• Maintain Proper Posture: Be mindful of your posture while using electronic devices. Keep your head aligned with your spine, and avoid tilting it forward excessively. Adjust the height of your screen to eye level to reduce strain on your neck and shoulders.
• Take Breaks: Frequent breaks from screen time can help alleviate strain. Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps relax your eye and neck muscles.
• Strengthen Neck Muscles: Incorporate neck-strengthening exercises into your routine. Simple movements like chin tucks, neck stretches, and shoulder blade squeezes can help improve muscle strength and flexibility.
• Ergonomic Setup: Invest in an ergonomic chair, keyboard, and monitor. Position your screen at eye level and ensure your arms are comfortably supported. Consider using a phone or tablet stand to avoid looking down excessively. Whether at the office or at home, UVA has ample resources to inform a healthy setup.
• Stretch Regularly: Perform neck stretches and gentle movements throughout the day. Stretching helps relieve tension and improves blood circulation. Remember that prevention is key. By practicing good habits and being mindful of your posture, you can reduce the risk of developing tech neck and maintain a healthier neck and spine.