When it comes to using tech devices, many people are concerned about eye strain, and while that can be an issue, neck pain also tops the list for tech-related injuries. As the usage of smartphones and tablets increases — in 2018, about 2.7 billion people worldwide used smartphones and 1.2 billion had tablets — more people are regularly looking down at their devices, and even those “quick checks” can add up to hours a day spent in that position. As work demands more connectivity to technology, it’s important to note how everyday activities such as typing on the computer or texting can impact our physical mobility.
“Sometimes called ‘text neck’ or ‘tech neck,’ the problem involves a hunched-over posture with head dropped down and forward, which can cause both neck pain and headaches,” according to Kevin Fitzpatrick, MD, a board-certified physiatrist who works in physical medicine and rehabilitation with the Inova Neuroscience and Spine Institute and Inova Spine Program.
“Constantly looking down in this specific way puts a great deal of force on the back of the neck,” Dr. Fitzpatrick, says, adding, “this is technically an overuse injury, just as you’d find with any type of repetitive motion that uses the same muscles over and over. ”
Take Away the Strain
Whether you’re crunched down at your desk or in a hunched position on the couch at home, try putting a few of these tactics into play:
Stretching and Strengthening Exercises
In addition to regular breaks, your “text neck” can be alleviated by exercises that improve your posture overall. As a bonus, these can help your balance and stability as well, Dr. Fitzpatrick says. Try these :
In addition to taking breaks and doing stretches, your neck and spine will benefit from maintaining good posture — but that doesn’t mean the “chest out” correction you see when people stand at attention. Instead, Kevin Fitzpatrick, MD says, “Focus on creating alignment from your feet to your head:”
As always, Dr. Fitzpatrick suggests, “Check with your physician to ensure the exercises are safe for you,” he adds, “If you’ve been implementing regular stretches and breaks and still experience neck pain — particularly if it’s getting worse — it’s a good idea to see your doctor, since you might benefit from physical therapy or other treatment.
Fortunately, you don’t need to ditch your devices to save your neck. With these simple strategies, you can prevent neck strain, and help alleviate pain if it’s already an issue.
If you have chronic back or neck pain or have suffered a spinal injury, learn more about an array of treatment options available at the Inova Spine Program in the Inova Neuroscience and Spine Institute, which is a team of interdisciplinary specialists including physiatrists, therapists and rehabilitation specialists, neurosurgeons, orthopedic surgeons, anesthesiologists, neuroradiologists and musculoskeletal radiologists who help to manage neck and back pain and find the best treatment option for you, or call 703-776-4700 to schedule an appointment.
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