How to Prevent Tech Neck

It’s probably hard to imagine a time when you weren’t connected instantly with friends, family, and information. Information that once required buildings to contain now fits in devices that can go in your purse or pocket.

However, this access can come at a cost. The human body isn’t made to handle long hours in the positions many people use when exploring contemporary devices. The head-forward pose that many people adopt when using smartphones and similar devices can lead to tech neck, a condition that can cause pain and stiffness in the neck and shoulders.

At Valley Pain Centers, we specialize in treating neck pain, no matter the cause. Whether it’s due to overusing a tablet or smartphone or spending long hours working with computers, the doctors at Valley Pain Centers can help relieve your discomfort. 

However, as everyone knows, prevention is the best solution. In this blog, we discuss some ways you can help keep from getting tech neck.

The root of tech neck

The average amount of time people spend using their smartphones is about five hours a day. Some doctors estimate that 70% of these users will experience tech neck at some point in their lives. 

This problem, also called text neck, occurs because sufferers spend too much time in a position where their head is forward, shoulders are hunched, and back is slouched as they use their digital devices.

However, any task that creates this posture can cause tech neck. Perhaps unfairly, it’s technology that currently takes the blame. 

Preventing tech neck

Whether you’re entering data into the latest mobile device or sitting in front of a computer, look to these minor lifestyle changes to reduce your risk of developing neck and shoulder pain. 

Pay attention to your posture

Having a good posture will help you avoid the stresses and strains that can lead to tech neck. If you’re working on a computer at a desk, your back should be straight. Elevate your computer monitor so you’re facing it chin up and head on. Furthermore, your arms and thighs should be parallel to the floor. 

If you have trouble reminding yourself, set an alarm in your device to remind you. You can even find posture apps to help you reset your posture.

Strive to stretch

Take frequent breaks to stand up and stretch. This can help to naturally restore your postural balance. And, if needed, program your phone to remind you, or invest in an activity tracker to assist you. Yoga classes can aid in both flexibility and core strength, which are key posture-keepers. 

Walk it off

Take a good walk 3-5 times a week. This can provide a host of health benefits, and those extra steps may help you improve your posture, too. 

If home care and lifestyle changes don’t help, you don’t have to live with the problem. We can give you a thorough examination and put you on the path to healthy living.

At Valley Pain Centers, with three convenient Arizona locations in Phoenix, Peoria, and Scottsdale, you are never a number. Your consultation, examination, and treatment are always administered by a highly qualified physician. When it comes to tech neck, we have several experienced physicians who can help you, including Toure Knighton, MD, Dinesh Chinthagada, MD, Jin Yuk, MD and Patricia Henthorn, DC, DAAMUAP.  To learn more, book an appointment online or over the phone today.

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