The astonishing technological revolution in the 1980s, ushered in by computers and cellphones, has transformed the fabric of daily living of billions of people internationally. At the start of July 2024, a total of 5.45 billion people around the world were using the internet. Globally, there are an estimated 4.88 billion smartphone owners as of 2024.
Look around you and notice people staring at the screen of their cellphones on street corners, in grocery stores, at airports, in restaurants, at work, or a ballgame. Their heads are down, and chins close to their chests. What you don’t see are the neck muscles and ligaments straining to hold their heads in a steady position.
According to the Pew Research Center, “97% of Americans now own a cellphone of some kind. Nine in 10 own a smartphone.” Smartphones have many of the same capabilities as a computer such as browsing the internet, checking emails, and connecting on social media. This has led to a public health problem that has increased dramatically over the last few years — ‘Tech Neck’
Tech Neck also called text neck, is a new name for an old problem. It’s a form of chronic neck and/or shoulder pain, achiness, or stiffness caused by poor posture while looking down at your computer, tablet, or cellphone for prolonged periods of time. The repetitive strain on the neck muscles is caused by the head drooping downward and forward, the shoulders moving forward resulting in pain and discomfort in the neck and upper back. The human head weighs between 10−12 pounds in a neutral position. The strain on the neck muscles increases significantly when the head is tilted forward and down. For example, when your chin is close to your chest, this position puts about sixty pounds of pressure on your neck ligaments and neck muscles.
Symptoms
When the head is in a forward-downward position, the neck moves forward causing pressure on the neck ligaments and muscles. If the neck position lasts for many hours, and is repetitive, poor posture leads to symptoms not only confined to the neck such as:
- Neck and/or shoulder pain, achiness, stiffness, or tightness
- Upper back discomfort, or pain
- Trouble turning your neck — Decreased mobility in your neck, shoulders, or upper back
- Headache
- Changes in Posture—head droops down, shoulders move forward
Tips to Prevent and Treat Tech Neck
- Place the screen about an arm’s length away from your eyes (about 25 inches). Elevate the screen about one and one half inches above your eye level.
- Be mindful of your posture when using Tech devices. Sit in a comfortable, upright position. Arch your head and shoulders backward occasionally, see below.
- Bend your chin toward your chest; next, tilt your head backwards bringing your chin toward the ceiling, (hold for 5 seconds).
- Rotate your neck from side to side. With the neck in a neutral position, rotate your chin toward the right shoulder, then do the same for the left shoulder, (hold for 5 seconds).
- Strengthen neck and upper back muscles with exercises such as wall push-ups, and scapular (shoulder blade) squeeze-stand up straight, raise each arm to the ceiling, and squeeze the shoulder blades together.
- At times, medication and injections are used to manage tech neck problems
Tech neck is more than pain in the neck. It’s a condition that can cause neck and upper back pain. which happens when your neck muscles, and ligaments strain to hold your head up while you’re looking down at your smartphone, laptop or computer.
Proper posture, and appropriate exercises when using electronic devices must be taught at an early age to minimize tech neck problems. Of particular concern is the use of smartphones and the potential adverse effects they pose to the development of young children, and adolescents.
References
- Global Digital Insights; Data Reportal, July 24
- Alexandra-Regina Tsantili, et al; Text Neck Syndrome: Disentangling a New Epidemic -PMC; Acta Med Acad. 2022;
- Mobile Fact Sheet; Pew Research Center; January 31. 2024
- Danny G. Warda, et al; Neck and Upper Extremity Musculoskeletal Symptoms Secondary to Maladaptive Postures Caused by Cell Phones and Backpacks in School-Aged Children and Adolescents; Healthcare (Basel). March 2023
This article is intended solely as a learning experience. Please consult your physician for diagnostic and treatment options.