“Tech Neck” refers to persistent discomfort, tenderness, or rigidity in the neck and shoulder area, often resulting from improper posture during the use of technological devices like smartphones and computers. The habit of angling one’s head downward to view screens can lead to strained neck muscles and a forward slouching of the shoulders.
Tech Neck – Device Use Neck Pain
“Tech Neck” is a term used to describe a range of symptoms that arise from the overuse of technology, particularly handheld devices like smartphones and tablets. It occurs when people spend prolonged periods looking down at their devices, leading to:
- Neck strain: The neck muscles become overworked from holding up the head in a forward and downward position
- Shoulder pain: The shoulders may slump and round forward, creating tension and discomfort
- Poor posture: The spine can be pulled out of alignment, contributing to a hunched appearance
This condition is increasingly common in our digital age, where many tasks and forms of entertainment are screen-based. To prevent tech neck, it’s recommended to maintain good posture, take regular breaks, and position devices at eye level when possible.
When the average weight of a head is 6 kilograms, you can imagine the strain on ligaments, tendons and muscles. This is especially the case when the same study investigated the increasing heaviness of a head as it moves from a ‘looking forward’ position, into a bent or ‘looking down’ position. They found that as a person moves their head into a 60-degree bent neck position (as seen in the image above), there is approximately 28 kg of downward pressure on the neck structures such as ligaments, tendons, muscles and bone.
So, what’s our advice…
- Let’s try to reduce the amount of time looking down at your mobile, tablet or other devices.
- If you are tilting your head forward/down why don’t you instead bring your phone to your eye level by leaning your elbows on a table or armrest.
- If you have a chair with a headrest find a comfortable position with your head and neck supported by the chair. This will in turn reduce the load and pressure on your neck.
- If you have ongoing pain or discomfort, contact us to allow our friendly and professional team to assess and treat you to become pain or injury-free.
A study found people spending on average 2-4 hours each day tilting their heads while using their smartphone, tablet or other devices.
Got Tech Neck?
Contact our physio to get help.
Reference: This blog is based on a study by Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International, 25, 277-279.