5 Easy Ways to Prevent Tech Neck Pain

By E. Scott Middlebrooks, MD

I see it every day in my practice: neck pain caused by long hours at the computer or on mobile devices. I see it in my community, too, with people walking with their heads down, focused on their screens instead of their surroundings. According to DataReportal, the average American spends 7 hours and 2 minutes each day looking at a screen. With so much of our day spent on devices, these simple tips can help protect your neck and prevent pain.

What is Tech Neck?

Tech neck is neck pain caused by the repetitive strain and injury to the structures of the neck, especially the muscles. Many of us rely on computers at work, school and home. Then add our cell phones and tablets; it is easy to see how we average at least 7 hours of screen time each day.

Specifically, using our mobile devices puts a great deal of strain on our neck. One study estimated as much as 60 pounds, depending on the angle of the neck (as seen in the image above). This can create pain, stiffness and soreness in the neck and shoulders, as well as muscle weakness and headaches.

Tips to Prevent Pain from Tech Neck:

1. Adjust Your Computer Screen

If you spend several hours a day at a computer, position your screen at eye level. This can reduce the strain caused by looking down while you work.

2. Give Your Neck a Break

Whether you are working at a computer or using a mobile device, take frequent breaks from looking down. Change positions regularly, and periodically stand up and walk around to relieve pressure on your neck.

3. Use a Chair with a Headrest

A supportive chair with a headrest can help take pressure off your neck and shoulders, especially during long periods at the computer.

4. Stretch Your Neck

Gentle neck stretches throughout the day can help relieve tension in your neck and shoulders. Try these simple movements, repeating each five times and holding for several seconds within a comfortable range of motion before.

1. Slowly turn your head from side to side.
2. Lower your chin toward your chest, then gently look up toward the ceiling.
3. Tilt your right ear toward your right shoulder, then repeat on the left side.

5. Don’t Ignore Neck Pain

The best advice I can give my patients, family and friends is not to ignore neck pain, headaches, or numbness and tingling in the arms. Symptoms that seem like simple device-related strain can sometimes indicate a more serious issue. Pain is your body’s way of asking you to pay attention.

I hope these tips help you avoid the pain of tech neck. If you have tried these tips and are still experiencing pain, make an appointment with me or any of our qualified spine center physicians. We have a wide range of treatment options to help get you back to doing what you love.

E. Scott Middlebrooks, M.D., received his medical degree from University of South Alabama School of Medicine in Mobile, Alabama. He completed his residency in orthopaedic surgery at The Carolinas Medical Center in Charlotte, North Carolina and a fellowship in spinal surgery at the Pennsylvania Hospital in Philadelphia. Dr. Middlebrooks practices at Resurgens Orthopaedics’ Lawrenceville office.

Resurgens Spine Center • Non-surgical & Surgical Spine Care 24 Convenient Atlanta Locations • www.ResurgensSpine.com