Looking Down While Reading This? Here’s How to Spot and Correct Tech Neck

If you have a job that takes a lot of time at a table, look at the screen or look at a phone, you can be tense More than your eyes. It can also lead to a modern problem called “TECH Neck”. This phenomenon affects an unnatural position while looking at the screen and affects everyone, playing children Tablet games To adults who work on a table all day. One Learning from 2024 The neck pain, lived in a sedentary life and found that there is a sharp increase between individuals who work in front of the screens all day. Neck muscles are tired of extreme use and causing the waist curvature.

If you live in a technological neck, you do not have to suffer in silence. We talked to doctors and physical therapists to learn how to reduce this type of pain.

What is the technical neck and how do you know if it is?

Dr. Kyle smithSemmes Murphey clinic describes a certified neurosurgeon, technological neck, technological necklace, which looks at the neck muscles and spine, which belongs to the filter and the filtering. It’s pretty easy to develop this situation if you use a smartphone.

In fact, when you look at the screen, the path of tilt your head can put more stress than you understand. Dr. Gbolahan OkbadejoMD, FAAOS, plaque certified and taught spinal surgeon, “The tech neck is not only a concern; an early indication of the president or laptop, place unnecessary stress of the spine and above.”

Dr. Jeremy SmithAn orthopedic surgeon in an orthopedic institution specializing in a degenerative spine, “The weight of your head can affect the technological neck, but the development of muscles in your neck will also play a role.” In short, the fact that the bad posture can cause you to use your neck and back muscles over time.

Signs of technological neck

If you’re skeptical of using digital devices, there are a few signs you develop technological neck. Ari Kaplan, an educated physical therapist Ati physical therapyIt warns that symptoms can be subtle first. However, if they are headless, your symptoms may increase. Kaplan says the general signs include:

• Continuous neck pain
• Often headache
• Shoulder and upper back pain
• Reduced the mobility in your neck

Dr. Kyle Smith adds that you can see the hardness of your neck and waist because Tech neck begins.

Can it prevent their technical neck?

You can turn off the technical neck, but requires some active changes. Dr. Kyle Smith, “Often break, extend all the helps to reduce the tension in positions and neck.” It is also recommended to keep the phone, tablet and computer screens at face levels, so you don’t have to look down to see them.

Mayo Clinic advises Change your computer posture and table setting to prevent technological neck. The well-known organization provides the following recommendations to prevent the neck tension while on the computer:

1. Place the length of your screen between your eyes or 20 inches of the length of your eyes.
2. Put your monitor or laptop on a stand only reaching the eye level. You can achieve 15 degree eye views by reducing the top of the screen at the top of your eye by 0.5 to 1.5 inches.
3. Keep your wrists straight, your elbows bent about 90 degrees, your knees and your feet are lined up.

Don’t Tech neck ever go?

Yes, if you change your habits, the technological neck can go. Kaplan advises, “The best thing a person can do is to limit the screens to look down.” Adds that technological neck does not require extensive effort, only mind experiences and simple exercises. “

If you are required to be on your phone or computer, it is not always easy to relieve or significantly reduce the screen time, which makes the screen position more important.

Stretching and special neck exercises can also reduce your neck voltage because you can often take intervals from your screen. Put a timer to climb an hour and relax your neck and shoulders.

Tips to improve their technical neck

If you have a technological neck, there are several ways to improve it. You may want to look for more Ergonomic office chair or receiving Pillow supporting new neck To ensure your sleep position is aggravating your problems. Physical activities can also reduce your pain quickly.

Simple as a stretching daily can significantly affect your existing technological neck concerns. “Stretches should be done regularly, especially after the use of the device,” said Dr. Kyle Smith. “The movement extends a variety of increasing the range and strengthen the neck muscles.”

The technical neck stretches

Kaplan offers a cervical retreat to fight technological neck pain. Recommends the following steps to complete this extension that can be done several times during the day.

1. Sit upright: Ensure that you are sitting upright with your body aligned with your body.
2. Carry back the retreat: Bend your head straight back as you bend your head, as a double chin. Wait for your eyes.
3. Hold and drop: Keep this position for a second, then return to the starting position.
4. Repeat: Perform this exercise 10 times or when necessary.

Dr. Jeremy Smith said that a trapezius elongation could be useful. Explains how to do it:

1. Grab and Stretch: Start with a listening to a listening to the opposite side of the opposite to your shoulder.
2. Breathe: Breathe in this position when your neck muscles and nerves stretched.
3. Repeat: An alternative to the other side and complete the same extension.

“Sometimes tensions, tensions from other parts of our body, can give the same painful sensation. I would take a little time to pull back and slowly warm the terrain.” This movement suggests that this movement can help determine that pain comes from the neck and shoulders.

In addition to traction, it is important to have the right posture. Dr. Okubade, most of the most head of the “posture” plays a bigger role.

Can the technical neck cause more serious problems?

Untreated, technological neck can lead to more serious issues. “Tech neck can lead to more serious problems such as tight nerve and hernia wheels,” Dr. said Jeremy is aware of Smith. “It is really important to consult with a medical professional when you start anxious and pain around your neck.”

Mayo Clinic accepts that the technological neck can extend Neck and shoulder muscles in the brain. Any spinal pressure in the neck can result in everything from low back pain to hernia disks. TECH neck can even put a filter on the jaw joints and muscles, which are known as TMJ.

When will a doctor see

If you develop chronic pain, it is time to see a doctor. Cleveland Clinic advises it Time to ask for professional help Do not eliminate the pain to make lifestyle changes. In other words, if stretches and screen changes are not enough, you may need medical intervention.

In addition to asking for advice from your initial care doctor, it can also be useful to visit a chokerochor or physical therapist.

Bottom line

Given how much time we spend on our technical neck, our computer and mobile devices, it is a technical neck. If you can prevent this pain, other lifestyles can help if you can prevent your screens in order to prevent your head down.

Make sure you have frequent breaks from your screens and extend your neck and shoulder to your daily work. If you live in chronic pain, you need to visit your health care provider to get more advice and treatment options.