What is “Tech Neck?”
The human head weighs around 10-12 pounds, gracefully balanced on our cervical spine. A tremendous amount of strain is put on this region, especially looking at computers, mobile phones and iPads. The head weight increases with forward head flexion. The demands on your neck muscles increase significantly with every 15 degrees you flex your neck forward. To put that in perspective:
- With just a slight glance down, your head becomes the equivalent of a 27-pound weight.
- At a 30-degree neck tilt, your head feels like 40 pounds.
- Dip your head significantly forward to read a phone held near your lap and you may put upwards of 60 pounds of force on your neck.*
Before you realize it, hours fly by looking up information, watching videos, and repeatedly picking up mobile phones to check email, social media or texts. This creates continual strain for your neck, shoulders, arms and hands.
All of this is a recipe for musculoskeletal problems and can potentially cause long-term damage from its cumulative effects. Since technology isn’t going away, try to be aware of how much time you spend on your phone and computer. A few simple changes can dramatically help with how your neck, back and shoulders feel:
- Make it a habit to take breaks often and limit handheld devices to sessions of 15 to 30 minutes.
- Raise your device closer to eye level. Computer stands are helpful, and simply holding your phone up makes a difference.
- Take advantage of using text-to-speech and give your hands a break.
- If you work at a desk for long hours, consider using a standing desk to switch off from sitting.
- Stretch frequently and look away to give your eyes a break.
The Medical Center’s excellent Physical Therapy and Sports Medicine department is here for all your physical therapy needs including individualized treatment plans to achieve your specific goals. Mechanical Diagnosis & Therapy (MD&T), along with manual, orthopaedic, stroke, back, upper extremity and pain management therapy, are provided in a wonderful rehabilitation setting.
There’s still time to sign up for the “Fun-Raiser” on March 10 and 11, and the March 7 “Fun-Run.” We hope to see you there!