Tech Neck

General
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In our screen driven world, neck shoulder and upper back discomfort are becoming increasingly common. This condition is called “ tech Neck” or Digital posture syndrome. It is caused by prolonged forward head posture while using our smart phones and tablets.

What is Tech Neck?

Tech neck is any form of chronic neck or shoulder pain, soreness or stiffness caused by poor posture while using technology, such as phones or computers. It develops when the head is tilted forward for long periods of time, increasing stress on the cervical spine.
Leaning our heads forward can increase pressure on our cervical spine by 12-27kgs.

Symptoms:

  • persistent neck and shoulder pain
  • stifness and limited range of motion in the neck
  • headaches that originate at the base of the skull
  • rounded shoulders and hunching
  • tingling and numbness in arms (in severe cases)

Prevention and management:

  • maintain proper posture: keep shoulders relaxed and screens at eye level
  • take regular breaks: stretch, stand and rake breaks every 30-45 mins
  • strengthening exercises: for neck, shoulders and upper back muscles
  • limit prolonged screen use as much as possible

Are you payin enough attention to your posture during screen timeto protect your neck health?

MBH/PS

3 Likes
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Good posture is key small screen-time habits today can prevent major neck issues tomorrow.

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We don’t really realize how much pressure we put on our neck muscles until we feel pain. We should not ignore early signs of neck discomfort; prevention starts with attention.

4

Such an important topic to talk about so thank you for sharing! I’ve heard that sleeping on your back without a pillow when you take short naps can also help.

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It’s easy to overlook posture during long screen hours, but consistent awareness and small adjustments can greatly reduce strain on the neck and shoulders. Regular breaks, stretching, and keeping devices at eye level are simple yet effective ways to prevent tech neck.