Tech Neck: 5 Ways to Avoid and Alleviate

Your neck is delicate—at least compared to a structure such as your knee. Your cervical vertebrae are each connected by two facet joints, with discs in between. Your head can turn, look up and down, move from side to side, and is generally a marvel of mobility. 

All of that mobility must be used, though, or you may end up with pain, as anyone who has looked down at a phone for too long can tell you. The excellent providers at all locations of Pain Consultants of Atlanta have encountered patients with varying degrees of so-called tech neck. This injury can be avoided, and the pain can be alleviated. 

Tech neck overview

As noted earlier, your neck is designed for movement and to hold up your head, which is surprisingly heavy. The average human head weighs 10-12 pounds, and when you stand or sit up straight, it balances nicely on your neck. 

For each degree, your head moves forward and down, though the amount of pressure on your neck increases. For example, inclining your head forward 45 degrees to look down at your phone in your hand puts about 40 pounds of pressure on your neck. 

All that extra weight and pressure on your neck's small muscles and joints can lead to strain and pain. Tech neck is a form of repetitive use injury. These five tips can help you avoid literal neck pain or alleviate it if you’re already hurting. 

1. Use an app or timer

It may seem counterintuitive to use an app on your phone to prevent an injury caused by looking at your phone, but using an app to help protect your posture could help. Some of them use an icon to indicate good posture, and some automatically darken your screen until you're holding your head at a good angle. 

Even simpler, you could set a timer to remind you to move around every hour. People get tech neck from being in the same position for too long—your neck is made for mobility. Get up, stretch, and move your neck muscles at least once an hour. 

2. Practice good ergonomics

Holding your phone at eye level can reduce neck strain. Positioning your monitor at eye level, ensuring your chair is the proper height, and working on positioning your devices so you don't need to look down are all ways to protect your neck. 

3. Stretch regularly

During your breaks to move and stretch, you may want to focus especially on your neck muscles. Drop your ear toward your shoulder, hold for a few seconds, and slowly switch sides. Do some rotations and look from side to side and up and down. 

You should also stretch your shoulders. Try shoulder circles, both small and large, and extend your arms out to the front and sides. 

4. Use heat and ice

If your neck is knotty and painful, do the stretches gently, and consider alternating heat and ice to ease the inflammation and pain. Generally, it's best to use ice for the first few days, then switch to heat. 

Some people find alternating works best, while others feel better with one or the other. Do what works best for you, as neither heat nor ice in 10-15-minute increments will hurt you. 

5. Schedule an appointment

If changing your position regularly, improving your posture and ergonomics, and stretching don't help, schedule an appointment at Pain Consultants of Atlanta's most convenient location. We can offer treatments to ease your pain as you recover.