Fixing Tech Neck with Physical Therapy
Tech neck is a repetitive stress injury to the neck caused by prolonged use of technology in which the head is bent downward, straining the muscles of the neck, shoulders, and upper back. Bending the neck forward when using technology places an excessive load on the neck, leading to pain, tightness, and limited range of motion. Physical therapists address tech neck through a customized stretching and strengthening exercise program, manual therapy, and posture reeducation.
What is Tech Neck?
Tech neck is a repetitive stress injury and overuse syndrome in the neck caused by prolonged use of technology such as cell phones, computers, and tablets, in which the head is bent downward. This condition can also affect the upper back and shoulder, causing muscle strain and pain as your neck muscles, tendons, and ligaments are not equipped to deal with such forces over a sustained period of time.
When you bend forward using technology or texting on your cell phone, the head is often bent forward at a 45-to-60-degree angle to look at the screen and your shoulders are rounded. The average adult head weighs 10-12 pounds when the spine is aligned and you are standing properly. Bending the neck just 15 degrees downward results in the neck bearing the weight of 27 pounds. When you bend your head forward 45 degrees, the weight load and force placed on the neck increases to 49 pounds. Over time, this increased load can lead to pain, limited range of motion, and changes in the cervical spine.
The rounded shoulders can cause neck and chest muscles in the front of the trunk to shorten and tighten while muscles in the upper back lengthen and weaken, leading to muscular imbalances and restricted mobility. Tech neck can lead to the deep cervical flexor muscles at the front of the neck becoming elongated while the muscles connected to the head at the back of the neck shorten.
Symptoms of tech neck include:
Pain in the neck, upper back, and shoulders that may be specific with intense or stabbing pain or general achiness and soreness that spans the entire neck and shoulder area
Forward head posture and rounded shoulders lead to deconditioning and muscle imbalances in the neck, shoulders, and upper back
Reduced mobility and tightness in neck, upper back, and shoulders
Headache due to referred pain from the neck up to the head and from eyestrain from excessive time spent looking at a screen
Increased pain when the neck is flexed forward into the position that caused the problem
Physical Therapy for Tech Neck
A physical therapist addresses tech neck and reverses muscle imbalances through a customized stretching and strengthening program and posture reeducation. The therapist will first help the patient manage pain using ice, heat, and manual therapy. Stretching and strengthening exercises increase the neck’s strength and flexibility and ability to adjust to changing loads on the neck. The therapist works with the patient to lengthen tight muscles, strengthen and shorten elongated muscles, improve overall strength and fitness of the shoulders, neck, and upper back muscles, and provide posture training.
Here are 5 tips to prevent tech neck:
Raise the mobile device or computer to eye level so the head does not tilt forward.
Take frequent breaks from your phone and other technology that encourages head-forward posture.
Stand and sit up straight with good posture, tucking the chin in and keeping shoulders pulled back to maintain alignment in a neutral position.
Arch the neck and upper back backward periodically to ease muscle pain and stretch the neck and back throughout the day and especially when using technology for an extended period of time.
Exercise regularly and target the neck, back, and shoulders with strengthening exercises.
Are you experiencing tech neck? Are you feeling pain and tightness in your neck, shoulders, and back? Call our physical therapists today and address your tech neck early for lasting relief!
