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How to Prevent Pain From Tech Neck
Our modern digital world demands constant connection, which means you use your smartphone, laptop, tablet, and other devices daily. However, this continuous connectivity comes with a hidden health risk called tech neck.
Dr. Brian K. Rich and our team at aCELLerated Interventional Orthopedics in Wichita Falls and Decatur, Texas, know how to prevent this uncomfortable condition, and we can help relieve your neck pain.
What causes tech neck?
Tech neck develops when you have poor posture while using digital devices for large chunks of time. This causes extreme stress on your neck and spine. When you bend your neck forward to look at a screen, you are putting a constant strain on those muscles, which leads to pain and discomfort.
How to prevent tech neck
Tech neck isn’t just an occasional discomfort—it’s a posture problem that can lead to chronic pain and muscle strain over time. You can protect your neck, shoulders, and spine by taking small, consistent steps while staying connected to your favorite devices.
Here’s how to prevent tech neck with actionable tips designed for the modern lifestyle.
Be aware of your posture
Good posture is your first line of defense. Sit up straight with your shoulders back and ears over your shoulders. Your spine should create a straight line up to your head. Help your posture by keeping your feet flat on the floor while sitting. These simple adjustments can make a big difference.
Take frequent breaks from tech
Your body isn’t designed for marathon screen sessions. Set a timer for small chunks of time when using electronic devices. When the timer goes off, stretch and walk around to give your spine a break from being in the same position. These short breaks interrupt the strain on your neck and back muscles.
Neck rolls or shoulder shrugs are other easy ways to release built-up tension in your neck.
Make your supporting muscles stronger
A strong body fights back against tech neck. Look for exercises that strengthen your neck, shoulders, and core muscles. Basic stretching movements like shoulder rolls, neck stretches, and upper back motions can help release tension and prevent pain. Yoga and Pilates are also excellent activities that build muscle strength and flexibility.
Create an ergonomic workspace
Your workspace setup matters more than you think. Find a chair that allows a neutral spine. To position your monitor at eye level, consider putting a stand or stack of books under your laptop to raise your screen and use a separate keyboard and mouse at arm level. Keep your elbows at a 90-degree angle to reduce tension when you're typing.
You may want to use a standing desk to make your workspace more ergonomic. Then you can alternate sitting and standing throughout the day to help reduce discomfort or strain during long hours at the computer.
Limit screen time
Awareness of how long you sit in front of a screen is critical in preventing tech neck. Keep tabs on how much time you spend on digital tasks during work hours and while relaxing. Try to balance screen time with active, offline activities to give your neck and back muscles a break.
Take tech neck seriously
Tech neck is very common but avoidable. Small, consistent changes like moving your body more often and stretching can prevent pain and protect your health.
If you're experiencing persistent neck, shoulder, or back pain during or after using electronic devices, don't ignore it. Give us a call or schedule an appointment online so we can provide personalized guidance and treatment.
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