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konura-ru · 3 years ago

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instantkittenfox · 3 years ago

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What is Tech Neck and How to Prevent It?

Tech neck has become normal in our generation as almost every one of us spends countless hours on smartphones and computers. We use our electronic devices with our heads bent downward and not moving, leading to repetitive stress injury in the neck.

If you need to correct your tech neck and relieve pain, visiting a physical therapist would help. They would advise you on proper ergonomics and provide you with an exercise program to help with neck pain relief.

What is Tech Neck?

The cervical spine or neck made of seven small vertebrae is the most flexible part of our spine. It supports the weight of our head and allows it to move in different directions. The neck’s flexibility makes it more susceptible to pain and injury, and one such regular damage is the tech neck, also termed as text neck.

Tech neck is a painful condition resulting from the frequent forward head posture and hunched shoulders we utilize while using electronic devices. Our head’s weight is the primary component in pain caused by a tech neck.

The neck supports the head’s weight of about 10 to 12 pounds, holding it on top of the cervical spine. The tech neck position bends the head forward at a 45- or 60-degree angle, placing about 50 to 60 pounds of force on the neck and making it unable to withstand this amount of pressure for a prolonged period.

Effects of Tech Neck

Tech neck can cause the following effects on the body.

The muscles become weak due to tech neck causing structural back and neck problems.

Forward head posture can develop breathing problems.

When left untreated, the continued forward head posture can reduce mobility in the neck, upper back, and shoulders.

Overstretching of muscles behind the cervical spine leads to neck strain, discomfort, and pain.

Bending the head for a prolonged time can cause headaches.

Excess stress or pressure on the neck muscles can cause inflammation, leading to neck stiffness and limited range of motion.

When left untreated, the forward bending of the head could become permanent, leading to an abnormal curvature of the spine.

Treatments and Prevention Methods for Tech Neck

Consulting a physical therapist is always a better option for neck pain relief. If you have a tech neck, physical therapists evaluate your postural practices and analyze your movements. They create a specific exercise program depending on your health goals.

1) Exercises and Stretches

A continual forward head posture or tech neck can lead to muscle imbalances. Hence physical therapists suggest stretches and strengthening exercises for the neck, chest, and upper back muscles to address and reverse those muscle imbalances and restore the normal posture.

Low-impact aerobic exercises like walking, jogging, or swimming do not cause neck pain; instead, they keep the back and neck healthier when performed for at least 20 minutes a day, three to four times a week. These exercises improve circulation, elevate the respiratory and heart rate, ease tension, and promote neck pain relief.

2) Postural Practices to Prevent Tech Neck Pain

The following tips can help prevent tech neck pain.

Raise and position the mobile or computer screen close to eye level to avoid bending the neck.

Sit in a chair with a headrest to hold the head straight and prevent tech neck.

Take frequent breaks away from your mobile or computer screen.

Practice good posture while standing, that is, stand up straight by keeping the body aligned in a neutral position.

#physical therapy #physical therapist #Physical exercise #physical activity #neck pain #neck pain relief #excercise #stretching #Stretching exercises

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