“Tech neck,” also called “text neck,” is the term for chronic neck pain associated with a cervical spine (neck) curvature. It occurs when the neck is tilted forward for long periods while using electronic devices like computers, tablets, and smartphones. Over time, the strain on the neck can damage muscles and misalign the spine. This strain could lead to poor posture, inflamed and painful joints, pinched nerves, or herniated discs. Tech neck might have additional effects beyond the neck, including lower back pain, headaches, jaw problems, and cosmetic effects.
The Rise of Tech Neck
A 2019 survey of college students found that those who spent more time on their phones had more neck pain than those who spent less time on their devices. This neck pain from using electronic devices led many students to seek medical care, including emergency room visits, leading the researchers to conclude that the long-term use of such devices would burden healthcare systems.
Recognizing Tech Neck Symptoms
Tech neck can lengthen neck and shoulder muscles and shorten chest muscles, leading to a hunched posture. This posture puts pressure on the neck and causes the shoulders to slump. The misalignment could cause shoulder and neck pain and stiffness. If pressure on the spine leads to a pinched nerve, symptoms may include:
- Headaches
- Sharp, achy, or burning pain
- Pain radiating from the neck
- Worsened pain with some movements, such as turning the head
- A pins-and-needles feeling
- A feeling of weakness during activity
- Numbness
- Feeling that the arm or hand has fallen asleep
- Upper back tension
Pain that radiates into the middle and lower back
Tech neck might also be linked to temporomandibular disorders (TMD)—pain or dysfunction in the jaw joints and muscles. A 2015 study in BioMed Research International found that neck pain was associated with TMD 70% of the time.
Tech neck and a forward posture can also affect the rotator cuff—the muscles and tendons surrounding the shoulder joint. Over time, a forward posture can lead to rotator cuff tendonitis—irritation and inflammation of some of the muscles and tendons in the shoulder. People with rotator cuff injuries might be at an increased risk for tech neck.
Understanding the Broader Effects of Tech Neck
Tech neck has additional effects, including cosmetic problems, fatigue, and reduced work productivity. Cosmetic problems linked to tech neck include wrinkles, a double chin, and neck sagging. This is because it can lead to collagen loss and muscle and skin laxity (loose and sagging skin). In addition, the repetitive motion of the neck when using technology can contribute to the folding of the skin.
Looking down at your phone, tablet, or computer screen can put extra strain on the neck muscles, increase fatigue, and reduce productivity. A 2017 study examined how musculoskeletal pain in the neck, back, and shoulders affects fatigue levels and productivity of office workers. It found that neck, lower back, and shoulder pain has a nearly equal effect on total fatigue and concentration and focus aspects of productivity.
Causes and Risk Factors of Tech Neck
Research primarily links tech neck to mobile, handheld devices. However, other activities and risk factors can contribute to or worsen tech neck. Smartphones are a common problem because they force the user to tilt the head forward and down, which can cause neck strain and poor posture. Computer use (laptops and desktops), tablets, and video gaming can also contribute to tech neck symptoms because they can promote a forward head position.
Some people may be at an increased risk for tech neck. This includes people who have preexisting disc problems, a shoulder or rotator cuff issue, neck arthritis, or a previous neck injury or neck surgery. Tech neck can also worsen these conditions and cause more pain and joint, nerve, and muscle damage.
Quick Tech Neck Relief
If your neck and shoulders are sore and stiff at the end of the day, it is a good idea to look at your tech habits. Here are some ways to get quick relief when dealing with tech neck symptoms:
Take Breaks
Most of the time, tightness and stiffness symptoms from tech neck occur from sitting in the same position for an extended period. A stretching break can help alleviate tech neck symptoms quickly. Aim to take stretch breaks from your phone, tablet, or computer to move the neck and head at least every 30 minutes. In addition to stretching the neck, try to get up and move around at least once every hour during your workday so that you work a variety of muscles.
Fix Your Posture
Good posture aligns the ears, shoulders, and hips in a straight line, giving the spine an S shape with three front-to-back curves. These curves help absorb stress and impact on the back. While sitting, sit with your hips and knees at the same level in a chair that is low enough to place both your feet flat on the floor and your knees nearly level with the hips. Shoulders should be kept back and down, with the chin back, the belly in, and the lower back supported. A small pillow, lumbar roll, or rolled-up towel can offer extra support for the curve of the lower back.
When it comes to proper posture and electronic devices, hold devices at eye level while standing or sitting. The device should be within your line of sight. You might also consider using devices with larger screens and texting with both hands.
Heat Therapy
Staring down at your screen for an extended period causes muscle tension and tightness. A heating pad can move blood in the affected muscle areas to relax the muscles and relieve pain. A heating pad that covers the neck and shoulders can be worn and used at any time the neck experiences pain and other tech neck symptoms.
Self-Massage
Self-massage can improve blood flow in tight neck and shoulder muscle areas. For pain relief, you can use your fingers, a massage ball, or a massage gun. The amount of pressure used will depend on what feels comfortable. Stop or reduce pressure in the affected area if you feel sharp pain or tingling.
Over-the-counter (OTC) Pain Relievers
OTC oral pain-relieving medications for tech neck include Tylenol (acetaminophen) and nonsteroidal anti-inflammatory drugs (NSAIDs) like Advil (ibuprofen) or Aleve (naproxen). NSAIDs can also help reduce inflammation and stiffness. OTC topical pain relief creams, including salicylates, counterirritants, anesthetics, topical NSAIDs, and hydrocortisone, can help to improve neck symptoms, such as numbness, pain, muscle tension, swelling, and inflammation.
Exercises to Correct Tech Neck
If you experience minor symptoms of tech neck, some simple exercises can quickly address them. These can relieve mild pain and stop soreness and stiffness. Discuss these exercises with a healthcare provider if you have any movement restrictions, recent injury, or chronic bone or muscle conditions.
Tech neck is a growing concern in our increasingly digital world. By recognizing the symptoms and implementing quick relief techniques such as taking breaks, fixing your posture, applying heat therapy, self-massage, using OTC pain relievers, and performing corrective exercises, you can manage and prevent the discomfort associated with tech neck. Remember, maintaining a balanced approach to device usage and incorporating wellness practices can significantly improve your overall health and well-being.
