5 Tips for Preventing and Alleviating Tech Neck

Did you know that a recent study found that Americans spend more than 11 hours a day in front of a screen, clicking, swiping, playing, watching, and browsing? Is it any wonder that the human body is objecting to this increasingly locked lifestyle through tech neck and a number of other problems that stem from an inactive existence in front of screens?

Here at Kinexis Healthcare under the guidance of the integrative team, our goal is to restore balance and health to the human body, allowing it to function as it should. And while we can’t put this media genie back in the bottle, we do want to arm our patients in Estero, Florida, with the tools they need to prevent conditions like tech neck.

Here are 5 tips for preventing and alleviating tech neck to get you started.

1. Give yourself a raise

The biggest contributor to tech neck, which can lead to pain in your neck, shoulders, back, and head, is your position in front of the screen. If you look around, you’ll see a population that spends an incredible amount of time with their heads down, shoulders hunched, to view a tiny 5-inch screen.

And it doesn’t get much better at work, where computers are poorly positioned, making users adjust their postures to get a good view of the screen. 

Our plea is that rather than adjusting your body, fix the position of your screen by raising it. Placing your computer monitor higher up on a stand will help you raise your head, allowing your spine to straighten out. And rather than looking at your phone in your lap, raise it up to eye level to watch that YouTube video.

2. Battle tech neck with tech

Tech neck and posture problems because of screen usage are so prevalent that there are a number of apps that address the problem. If technology is causing your pain and discomfort, why not turn to the same source for a remedy? With your smartphone, you can access apps like Upright Go, Posture Reminder, and Posture Zone, which help you keep your body on the straight and narrow as your head wanders off into the screen.

These apps provide tips and notifications that serve as handy reminders to mind the position of your spine throughout your day. Even if you don’t want to add another app to your phone, you can set a timer to remind you to sit up straight and keep your head up.

3. Get up and go

In addition to keeping your posture correct while staring at a screen, one of the best things you can do for your neck is to take periodic breaks to stretch your body out. That means getting up and walking away from your screen for a few minutes to really disconnect your brain so that you can concentrate on the parts of your body that feel tight. A simple walk may do the trick, or perhaps some gentle stretching — touching your toes, rolling your head, and twisting your body, for example.

4. Fighting fit

If it’s unavoidable that your day is spent largely in front of a screen, make sure that your body is trained for the task. Just as you would work out to boost your performance in sports, there are a few things you can do to boost your desk performance. For example, one of the best ways to ensure that your spine is in good shape is to take a regular yoga class, which focuses on stretching and strengthening your body. If you concentrate on the supporting muscles in your neck and back, they’re better able to withstand the long hours in front of a screen.

5. Keep it in line

At the core of the human body’s musculoskeletal system is the spine, so it’s imperative that this structure is functioning to its best ability. With our increasingly sedentary lifestyles, however, our spines are among the hardest hit and subluxations, or blockages, form, which prevent valuable resources from flowing freely. Through regular chiropractic adjustments at one of our offices, we can correct the misalignments in your spine for optimal function. 

And if your tech neck is already bothering you, we have a number of treatments that can help alleviate your discomfort and set you up for a pain-free future.

If you’d like to take tech neck out of the picture, please give us a call to set up an appointment at our convenient location, or request an appointment here.

You Might Also Enjoy...

Is Back Pain Normal As You Age?

Back pain is common in adults, and your risk of developing back pain only increases as you get older. At any age, however, don’t assume that you’re stuck living with the pain when we have a range of treatment options. Take a moment to find out more.

5 Ways to Prevent Plantar Fasciitis

Plantar fasciitis makes getting out of bed the worst part of your day. However, with some self-care and exercise, you can prevent this painful condition from wreaking havoc on your life.

7 Tips for Protecting Your Knees During Exercise

Knee pain is one of the most common joint ailments among Americans, with knee osteoarthritis accounting for up to 80% of all osteoarthritis cases. It’s common to let knee pain keep you from exercising. Luckily, you can take action against knee pain.