In this day and age, we rely heavily on our digital devices for communication, leisure, and work. We all know – very well – the amount of time we spend glued to our screens. Is technology changing things for the better, or for the worse? You may find yourself leaning or hunching forward whenever you’re using your phone. This can be referred to as “tech neck”.
What exactly is tech neck?
Tech neck refers to the improper posture as a result of looking down consistently while using our phones or the computer. It is especially concerning if one holds the same position for extended periods of time, as it can have long-term implications. Looking down towards something causes you to maintain a forward head posture. This will place added weight and pressure on the spine, leading to the straining of your neck muscles and/or the inflammation of your tendons [1].
How much force is put onto your spine as you tilt your head forward
This graphic [2] shows just how much force is put onto your spine as you tilt your head forward. The further you bend your neck, the greater the weight on your spine, and the harder your muscles have to work to support your neck.
The next time you’re on public transportation, take a look around you. No doubt you’ll find many commuters looking downwards, viewing their phone and typing and scrolling away. However, some aren’t even aware that they are doing harm to themselves.
So how can we recognise a tech neck?
Here are some common symptoms associated with tech neck:
- Dull, aching sensation around your neck, shoulders, lower back and/or arms
- Stiff or sore neck
- Difficulty turning your head
- Upper back pain
- Headaches
- Blurry vision or dry eyes from glare
How can I prevent tech neck?
Position your hand to hold your phone at eye level. This avoids the unnecessary strain on your neck when you hold your phone at such a high level. If it’s uncomfortable to hold your phone in front of your face, keep your head at a neutral position, and use your eyes to look down at your phone. For computers & laptops, ensure that it is placed at eye level as well. You don’t have to purchase a new table if your workspace is too low. Simply place the computer above stacked books or magazines. If using a large portable device, such as a tablet, you can get a tablet holder so you don’t have to rest the tablet in your lap.
Put away your phone while walking. Pay more attention to your beautiful surroundings, and let your eyes rest. Not being distracted by phones saves lives too!
Be mindful of your posture throughout the day. How do you know if your posture is incorrect? You can ask a friend to take a picture of you from the side while you are using your phone. Remember, whenever you start to feel an ache, it’s a sign to re-adjust your posture!
Limit your screen time & take breaks. Studies have shown that there is a significant positive correlation between the duration of mobile phone use, and the duration and severity of neck pain.[3] Set your own personal limits. If you are at a desk bound job, set alarms at every hour to remind yourself to look away and do some light neck stretches. You may also pace around your work area to loosen your body up. Taking sips of water every 10-15 mins will also encourage you to visit the toilet occasionally, thus playing a part in pulling you away from your desk every so often. Rule of thumb: for every 20 minutes you spend on the screen, look at something 20 feet away, for at least 20 seconds.[4]
Do light stretches every hour so that your neck is not at a sedentary position. Here are some simple neck exercises (mostly can be done wherever you are!) that should be helpful:
Neck circular rotation
Neck Circular Rotation Exercise
You can do this exercise while sitting or standing.
- Start by looking forward and keeping your head straight.
- Gently nod your head forwards to the furthest you could go. You may feel a ‘sore’ stretch, but not pain. Very slowly rotate your head clockwise, keeping the full stretch at all times.
- Continue moving your head towards your back and left, and then back to the starting forward nodding position. This is one rotation.
- Perform this for about 5-10 repetitions.
- Repeat the set, but this time, in an anti-clockwise direction.
Remember to breathe. This exercise stretches your neck, by extending and flexing the neck muscles. Don’t rush this exercise, gentle movements and a slow pace is the way to go!
Shoulder Rolls
You can also do this exercise while sitting or standing.
- Start with your back neutral and chin lightly tucked in. Keep your eyes and nose facing forwards.
- Roll your shoulder backwards in a circular motion like you are making a big circle (as big as you could!). Repeat 5 times.
- Repeat the exercise, but this time round, roll your shoulder forwards instead. Do this 5 times.
This exercise alleviates shoulder pain, tension & stiffness you may be facing. Take it slow & easy!
Chances are, you might be reading this blog post on your phone… So here’s a reminder to look up! Check out our Instagram post with the videos demonstrating the exercise.
However, if you are facing persistent and/or severe neck pain, a physiotherapist will be able assess you. Looking for a physiotherapy clinic near one-north MRT? You have come to the right place! Contact us via the contact form at the bottom of the page, or drop us a text at +65 9755 3516.
[1] Kutty NAM. (2019) Text neck: a global epidemic of the modern era. MOJ Yoga Physical Therapy. [online] 2019;4(1):14-16. https://doi.org/10.15406/mojypt.2019.04.00060
[2] Khaleeli, H. (2014). Text neck: how smartphones are damaging our spines. [online] Available at https://www.theguardian.com/lifeandstyle/shortcuts/2014/nov/24/text-neck-how-smartphones-damaging-our-spines
[3] Al-Hadidi F, Bsisu I, AlRyalat SA, et al. (2019). Association between mobile phone use and neck pain in university students: A cross-sectional study using numeric rating scale for evaluation of neck pain. PLoS One, [online] 14(5), e0217231. https://doi.org/10.1371/journal.pone.0217231
[5] Singapore National Eye Centre. (2017). Stop THE MYOPIA TSUNAMI In Its Tracks. SingVision, Issue 2/2017. [online] Available at https://www.snec.com.sg/about-us/corporate-profile/Documents/SingVision%20issue%202%20(2017).pdf