Goodbye Tech Neck Pain
Tips to Alleviate Neck & Shoulder Pain Caused by “Tech Neck”
Tech neck, also known as text neck or forward head posture, is a common condition that affects many people who spend a significant amount of time using technology devices such as smartphones, tablets, and computers. The condition is characterized by pain and discomfort in the neck, shoulders, and upper back, as well as a forward head posture, which can lead to chronic pain and poor posture over time.
What are the Symptoms of Tech Neck?
Symptoms of tech neck include:
Pain and discomfort in the neck, shoulders, and upper back
Headaches
Tingling or numbness in the arms and hands
Stiffness and lack of mobility in the neck and shoulders
Poor posture
A forward head posture, where the head is positioned in front of the shoulders
The cause of tech neck is related to prolonged periods of time spent in a forward head posture. This can occur when we spend long hours looking down at our smartphones, tablets, or computer screens, which puts strain on the muscles and tendons in the neck and shoulders. The forward head posture can also lead to the muscles in the upper back becoming tight, which can cause pain and discomfort.
How to Correct Tech Neck
To correct tech neck, it's important to take steps to improve your posture and reduce the amount of time spent in a forward head posture. Some tips to improve your posture include:
Take regular breaks and stretch every 30 minutes when working on a computer or using a smartphone or tablet
Use a chair with good lumbar support to help keep your back straight
Keep your computer or device at eye level to reduce the need to look down
Sit with your feet flat on the floor and your shoulders back and relaxed
Use a headset or speakerphone when making phone calls to reduce the need to hold your phone to your ear
Exercises to Alleviate Neck & Shoulder Pain
In addition to improving your posture, there are also several exercises that can help to alleviate the pain and discomfort associated with tech neck. These include:
Neck rotations: Slowly turn your head to the left, then to the right, then back to center.
Shoulder rolls: Roll your shoulders forward, then backwards, then release.
Chest stretches: Clasp your hands behind your back and lift your arms up, stretching your chest.
Upper trapezius stretch: Tilt your right ear towards your right shoulder, use your left hand to gently push your head down.
Levator scapulae stretch: Tilt your head towards your left shoulder and use your right hand to gently push your head down.
Rhomboid stretch: Clasp your hands together in front of your body and gently pull your shoulders back.
Pectoral stretch: Stand in a doorway and place your hands on either side of the door frame at about shoulder height. Step forward and gently stretch your chest.
Shoulder blade squeeze: Squeeze your shoulder blades together and hold for 5 seconds.
Neck tilt: Tilt your head to the left and hold for 5 seconds, then tilt it to the right and hold for 5 seconds.
Shoulder blade protraction: Hold your arms straight out in front of you and slowly move your shoulder blades forward, then release.
It's important to note that these exercises are not a substitute for medical advice. If you have persistent pain, it is best to seek advice from a healthcare professional.
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