“Tech neck” is an informal term used to describe the neck and shoulder discomfort that can develop after spending long periods looking at phones, tablets and computer screens.
Our heads are relatively heavy, and when we spend prolonged periods looking down or sitting with the head positioned forward, the muscles around the neck and shoulders have to work harder to support it.
With many of us now spending hours each day using laptops, smartphones and other screens, it’s not surprising that neck and shoulder discomfort can become a problem.
Symptoms associated with prolonged screen use can include:
- Neck pain and stiffness
- Aching or tight shoulders
- Upper-back discomfort
- Headaches
- Muscle tension
- Reduced movement in the neck
The good news is that some simple changes to the way you work and move during the day can often help.
Three ways to help ease tech neck
1. Break it up
Try not to remain in one position for hours at a time.
Introduce regular short periods of movement between longer periods of sitting. That could be as simple as standing up, walking around the house or office, making a drink or spending a few minutes outside.
Setting an alarm or reminder on your phone can help if you tend to become absorbed in your work.
Regular movement gives your muscles and joints a break from maintaining the same position and can help reduce stiffness.
2. Stretch it out
Sitting towards the front of your chair, point your thumbs towards the ceiling and gently open your arms out to the sides until you feel a comfortable stretch across the front of your chest.
Keep your shoulders relaxed rather than lifting them towards your ears, and gently draw your shoulder blades towards one another.
Hold for around 20 seconds and repeat up to three times.
The stretch should feel comfortable. Stop if you experience pain, numbness or tingling.
3. Look at your working position
Your workstation can make a significant difference.
Make sure your chair provides reasonable support and try to position your screen so that you aren’t continually looking down at it. If you use a laptop for long periods, a separate keyboard and mouse can allow you to raise the laptop screen to a more comfortable height.
And remember that there isn’t one “perfect” posture that you need to maintain all day. Changing position and moving regularly can be just as important as how you sit.
When should you seek help for neck pain?
Occasional stiffness after a long day at a computer is common. However, if your neck or shoulder pain persists, keeps returning or begins to interfere with normal activities, it may be worth having it assessed.
At The Form Practice in Hardwick, Cambridge, our osteopaths and sports therapists can assess musculoskeletal problems affecting the neck, shoulders and upper back and consider factors such as movement, working habits and posture.
Treatment and advice will depend on your individual symptoms and assessment, and may include hands-on treatment, exercises and suggestions to help you manage the problem between appointments.
If you’re experiencing persistent neck or shoulder discomfort, you can book an appointment with The Form Practice to discuss your symptoms.