Modern technology has done some amazing things for our society. We are more connected than ever before, with instant access to more information than previous generations could have imagined. Technology has changed the way we live, the way we communicate, and the way we work. Of course, not every change is an improvement. One of the unfortunate effects of our current information age is a drastic increase in sedentary living. Many of us work seated at desks facing a computer monitor for much of the day. Outside of work, many of us find much of our entertainment on screens – on phones, tablets, monitors and televisions.
For many people, an unfortunate side-effect of these lifestyle changes is a chronic condition known as “tech neck”. This is a generic term for neck, shoulder, or upper back pain and stiffness caused by poor posture while using technology like phones or computers. Tech neck is becoming a common complaint for desk workers, and as annoying as it can be, there are even greater concerns about the potential long-term effects on the spine and nervous system.
Luckily, there are some things we can do to prevent and alleviate the discomfort associated with tech neck.
The Unpleasant Side Effects of Desk Work
Tech neck is caused by a combination of poor posture (like looking down at a device for extended periods), static positioning (staying in one position for too long), and repetitive movements (typing or swiping repeatedly). This is one of the more common complaints of desk workers, but it’s not the only one. Extended desk work can also contribute to lower back pain and wrist and hand strain.
The discomfort caused by these conditions can not only impact your ability to work efficiently, but can also have a tremendous impact on your life outside of work. When it becomes difficult to move and function comfortably, people tend to be less physically active. This can lead to even more screen time and additional discomfort. Prolonged sitting can also weaken core muscles, ultimately making physical activity more difficult and less appealing. Since we know that physical activity can also have a positive impact on our mental health, the pain and stiffness caused by our technology contributes to a tragic feedback loop of stress and decreased health for many people.
What Can We Do to Avoid Tech Neck?
If you are concerned about tech neck or a related condition, there are some things you can do to help prevent it. Obviously, you may want to make some ergonomic changes. Make sure your desk and chair are adjusted to allow you to work with better posture and put less strain on your spine and lower back. Make sure your monitor is adjusted to allow you to look straight ahead instead of having to tilt your neck up or down to see it. Doing what you can to improve your ergonomic environment will go a long way toward helping you avoid tech neck.
It can also be helpful to incorporate some movement into your daily routine. Take short breaks to get up and move around. Do some simple stretching exercises. Our bodies are built to move, not to sit and stare at screens for hours on end.
How Can We Treat Tech Neck?
Unfortunately, no preventative measures can be guaranteed to prevent the pain and stiffness associated with tech neck. Many of us will still succumb to it despite our best efforts. This is where physical therapy can play a huge role.
A physical therapist can assess your situation and make sure you have an accurate diagnosis for the source of your pain or discomfort. A physical therapist can provide stretching and strengthening exercises targeted specifically to your body and your condition. Your therapist can also provide manual therapy, hands-on techniques to relieve tension and improve functional mobility. You will be able to leave your physical therapist’s office with a customized program of exercises you can do at home to help prevent and alleviate the symptoms associated with tech neck. Your therapist can also provide follow-up consultations to track your progress and update your home treatment plan based on your progress and unique circumstances.
If you are one of the many people spending much of your workday at a desk, issues like tech neck, back pain, and wrist strain don’t have to be a daily struggle. Taking small steps—such as practicing posture-friendly movements and optimizing your workspace—can make a big difference. If you feel like you are already experiencing some of the symptoms, don’t hesitate to reach out to a physical therapist. Allowing the symptoms to worsen will only make treating them more uncomfortable and more time-consuming. The sooner you start treatment, the sooner you can find yourself moving toward a healthier, pain-free workday.
