Tech Neck Troubles: MCPHS Physical Therapy Professor Shares How to Straighten Up
By Emily HalnonGina Powers, DPT, breaks down why tech neck is so common—and how to avoid it with simple posture fixes.
The average adult spends several hours a day looking at devices, and all that time can add up to big problems for the body.
Unsurprisingly, our heavy use of cell phones, laptops, and other technology can cause a slew of health issues, especially through a condition known as “tech neck,” which is when you develop neck or shoulder pain from the poor posture involved with tech use.
“Looking down at technology creates a whole host of muscular problems and stiffness,” says Gina Powers, PT, DPT, an Assistant Professor of Physical Therapy at Massachusetts College of Pharmacy and Health Sciences (MCPHS). “The more we rely on devices, the more prevalent these cases are becoming across all age ranges.”
The Toll of Technology on Your Body
A big problem with technology is that it’s challenging to use devices while maintaining a healthy posture. It’s extremely fatiguing for the muscles that have to support our heads while we look down at computers and cell phones.
If you’re reading this on a phone or laptop, you may notice your head is tilted down to look at the screen, maybe even to a 45-degree angle. Since the average human head weighs about 10-12 pounds, that position puts a lot of strain on your neck, shoulders, and thoracic spine. It’s like asking the small muscles in the back of your neck to support a watermelon for multiple hours a day.
This stress on your upper body can cause a range of symptoms, including headaches, joint stiffness, muscle spasms, and neck and shoulder pain. Many people first notice symptoms of tech neck while they’re driving and find it difficult to turn their head to look both ways at an intersection, says Powers.
She’s seen cases of tech neck increase over the last decade as our technology use has spiked. The pandemic didn’t help the situation, as many people turned to makeshift home offices that are not ergonomically friendly, including couches, beds, and kitchen tables. She now sees patients from all age groups, including children, who are using more devices, both in and out of the classroom.
Simple Fixes to Keep Tech Neck at Bay
The good news is that there are effective strategies to help counteract the toll of technology use.
“The amount of time you spend in other positions can make a huge difference, even if your tech use is very high” Powers explained.
Powers recommends strengthening the key muscle groups involved in supporting your head and performing motions that balance out the poor posture from tech consumption (like opening up your upper body after it’s been curled toward a laptop all workday).
Her top recommendations include:
- Perform rowing motions or exercises to help strengthen the scapula and support your spine. Use a rowing machine for cardio, grab a resistance band and pull your arms back in a rowing motion, or simply lay on the ground and draw your arms back in that same rowing motion. Pull your scapular muscles together as you row to build critical strength in your shoulders.
- Tuck your chin to stretch out the back of your neck. This can provide much-needed relief for the stiffness that develops in your neck.
- Work on correcting your posture by imagining a string attached to the top of your head. Pretend that the string is pulling your head up to straighten out your posture and avoid the slumping motion that technology use can trigger.
There are also ways to maintain a better and healthier posture while using tech to prevent symptoms from developing in the first place. If you work in an office, Powers recommends getting a professional ergonomic evaluation to set up your workspace in a way that will cause less strain on your body.
And if left to your own devices with arranging your devices, consider these tips:
- Position your screen closer to eye level so that your ears are in line with your neck and shoulders and your head does not tilt to look at the device.
- If you’re sitting on a couch or bed with a laptop, prop it up on a pillow to bring it closer to eye level. If you’re at a table or desk, try elevating the computer so you don’t have to look as far down.
- Adjust your chair so your feet are flat on the ground and place your keyboard so your elbows can rest at 90 degrees.
- Avoid looking at your phone in bed, as it’s one of the most problematic positions for your body.
Powers says symptoms can definitely worsen over time, so she recommends consulting with a physical therapist if you start to feel stiffness in your neck or shoulders. Tech neck can cause a lot of discomfort, but there are ways to counteract it and get rid of it, especially if you act sooner rather than later.
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