Can exercise fix your tech neck? Here's what experts say

• Image Credit: Google

• May 18, 2024 | Pinaki Goswami

Tech neck refers to the neck pain and damage that result from looking down at electronic devices for extended periods...

Digital Desk: As you read this on your mobile phone or laptop screen, chances are high that your head is bent forward. You just tried to fix that, didn’t you?

Most of us don’t realize it, but we spend way too much time looking at our gadgets with our necks and heads bent forward. This habit leads to an issue known as "tech neck." 

Tech neck refers to the neck pain and damage that result from looking down at electronic devices for extended periods. Whether it's the absolutely unnecessary task of mindlessly scrolling on the phone, exchanging fast, flirty texts, or spending prolonged hours at work in front of the laptop, it all contributes to this issue.

Understanding Tech Neck

When we look at the phone or work on a laptop for a long time, our head is often tilted forward. Normally, the head should be positioned above the shoulders with a straight line of gravity. When we bend forward and look at a phone for a long time, the center of gravity shifts forward, causing the neck muscles to overwork. Once these muscles become fatigued, they begin to ache.

Experts explain that tech neck doesn’t develop overnight but is a chronic problem that evolves over time. The strain on the muscles caused by prolonged device usage in poor postures is the primary culprit. 

Why should you worry about 'Tech Neck'?

Tech neck is not just a temporary inconvenience; it can lead to chronic issues such as cervical spondylosis. Beyond the neck, the tech neck can also affect the back and shoulders. Symptoms of tech neck include:

1. Pain and discomfort in the lower neck and upper back

2. Headaches

3. Stiffness in the neck, upper back, and shoulders

4. Vertigo

Treatment and prevention

To diagnose the extent of tech neck, experts often recommend a baseline X-ray to quantify the damage. For acute pain, physiotherapy and anti-inflammatory muscle relaxants are advised. However, exercising and improving posture are crucial both for treatment and prevention.

Here are some tips to help you avoid tech neck:

1. Take frequent breaks: Get up from your chair every 30–45 minutes for 2–5 minutes. During breaks, move around and stretch your neck.  

2. Maintain eye-screen level: Ensure your eye level is aligned with the top of your laptop or computer screen. Adjust your chair or use laptop stands to achieve this.   

3. Exercise: Incorporate neck exercises and scapular exercises, like wall push-ups, into your routine. 

4. Fix your posture: Try to keep your head in line with your shoulders and hips, rather than stooping forward. 

5. Control device usage: Limit the time spent on phones and other devices.

Tech neck is a modern ailment that can have serious long-term consequences if left unaddressed. By being mindful of our posture and incorporating regular breaks and exercises into our routines, we can mitigate the risks associated with prolonged device usage. Taking proactive steps today can help ensure a healthier, pain-free tomorrow.