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Tech neck, caused by the constant gaze at smartphones and computers, is plaguing the modern world. People are straining their bones and muscles by staring at screens for too long. Health experts have analyzed Google search queries for terms like “tech neck” and “fix poor posture.” They found that the highest rates were in the U.S., Australia, and Canada.
Tech Neck and Its Unpleasant Consequences
Research shows that, on average, people spend over 5 hours scrolling through screens daily, leading to constant strain on bones and muscle stiffness.
With tech neck, it can feel like the weight of the world is resting on your shoulders, and in a way, it is. The average adult head weighs between 10 to 12 pounds. Tilting it forward at a 45-degree angle to look at a smartphone increases the force on the neck by nearly 50 pounds.
New York doctors define “tech neck” as the consequences of spending too much time looking at a phone or tablet, or holding your head too far forward to view a computer screen. This can lead to pain, stiffness, and even injuries.
While it’s easy to avoid, tech neck creates numerous long-term side effects. It can cause headaches, numbness in the arms, and even irreversible changes to the spine. This happens because spending hours on your phone stretches the neck muscles while shortening the chest muscles, increasing pressure on the upper spine.
A recent survey revealed that in the past month, the number of searches for “tech neck” in the U.S. alone has risen by 30%. Ireland ranks fourth among those most affected by this phenomenon, followed by Malta, Singapore, and the United Kingdom. At the bottom of this top ten list are Finland, Norway, and Cyprus.
Tips to Alleviate Tech Neck Pain
Health expert Erika Weiss tells reporters from the Daily Mail that some people procrastinate addressing their posture issues until the pain in their lower neck and upper back becomes unbearable. This is especially true for those who spend long hours at a desk without breaks or those who work remotely and are less likely to take restorative pauses.
Ms. Weiss emphasizes the importance of ergonomic setups when using devices. One of the simplest ways to reduce discomfort caused by poor posture is to elevate your devices to eye level.
She advises being mindful of how straight you sit. If you notice yourself slumping while focusing or trying to read, make an effort to sit up straight and take a break whenever possible.
Additionally, according to the expert, avoid rolling your shoulders forward or extending your neck to look at the screen. This advice applies after work as well, during breaks while playing video games or watching TV.
Yoga – Another Way to Combat Tech Neck
Another method to relieve neck strain is yoga, as it stretches and relaxes the muscles that tense up throughout the day. Ms. Weiss suggests that the best movements are gentle ones that bend the spine without added strain.
However, wellness experts caution yoga beginners against rushing into exercises. Many stick to the most common or popular routines without considering their suitability, which can exacerbate back issues and lead to more pain.
According to Ms. Weiss, for those lacking experience, it’s best to stick to the movements listed below that can help alleviate neck and upper back pain. However, it’s important to ensure you’re not overexerting yourself at the start. Movements to try as a preventive measure against tech neck include the “Extended Triangle” pose, “Warrior II,” and a standing forward bend (starting from an upward hands position).
