Understanding Tech/Text Neck: Causes, Symptoms, and Solutions

In today's digital age, many of us spend hours each day looking down at our smartphones, tablets, and laptops. While these devices have revolutionized the way we communicate and work, they have also given rise to a new health concern known as "tech neck or "text neck." This term describes the neck pain and damage caused by the repetitive strain of looking down at mobile devices. In this blog post, we'll explore the causes, symptoms, and effective solutions for preventing and managing tech/text neck.

What is Tech/Text Neck?

Tech/Text neck is a modern condition resulting from the prolonged forward head posture typically adopted when using mobile devices. This posture places significant stress on the cervical spine, leading to various musculoskeletal issues. According to Spine-health, for every inch the head tilts forward, the weight exerted on the neck muscles and spine increases dramatically, sometimes up to 60 pounds.

Causes of Tech/Text Neck

The primary cause of text neck is the sustained downward gaze at mobile devices, which is common in our technology-driven lives. This repetitive motion can lead to:

• Forward Head Posture: Looking down at a screen for extended periods causes the head to lean forward, misaligning the cervical spine and increasing strain on neck muscles​.
• Poor Ergonomics: Inadequate workstation setup, such as using a laptop on a low surface, can exacerbate poor posture and contribute to text neck.

Symptoms of Tech/Text Neck

Common symptoms of text neck include:

• Neck Pain and Stiffness: Persistent pain in the neck, often accompanied by stiffness.
• Upper Back Pain: Pain in the upper back and shoulder regions due to compensatory muscle strain.
• Headaches: Tension headaches originating from the neck.
• Radiating Pain: Pain that radiates down the arms due to nerve compression.

Preventing and Managing Tech/Text Neck

Preventing and managing text neck involves a combination of ergonomic adjustments, exercises, and mindful habits. Here are some effective strategies:

Ergonomic Adjustments

• Raise Your Screen: Hold your device at eye level to reduce the forward tilt of your head. Consider using a stand or holder for your tablet or phone.
• Use a Headset: When making calls, use a headset or speakerphone to avoid cradling the phone between your neck and shoulder.

Exercises and Stretches

• Chin Tucks: Perform chin tucks by pulling your chin back towards your neck. This strengthens the muscles that support proper head alignment.
• Neck Stretches: Gently stretch your neck muscles by tilting your head side to side and forward to back. These stretches can help alleviate tension​.

Posture Awareness

• Frequent Breaks: Take regular breaks to stand up, stretch, and walk around. This helps prevent muscle fatigue and reduces strain on your neck​.
• Maintain Neutral Spine: Be mindful of your posture throughout the day, ensuring that your ears are aligned with your shoulders and your head is not leaning forward excessively​.

Conclusion

Tech/Text neck is a growing concern in our tech-centric world, but with awareness and proactive measures, it can be effectively managed and prevented. By making ergonomic adjustments, incorporating regular exercises, and maintaining good posture, you can protect your neck from the strain of modern technology use.

Remi M. Ajiboye M.D. is a top-rated board-certified spine specialist in Los Angeles who is trained in non-surgical and surgical management of spine conditions. He has advanced training in minimally-invasive spine surgery and complex spinal reconstruction. Dr Remi Ajiboye serves Torrance, El Segundo, Long Beach, and the surrounding communities of South Bay, Manhattan Beach, Hermosa Beach, Redondo Beach, Rancho Palos Verdes, Rolling Hills, Lomita, San Pedro, Carson, Lawndale, Gardena, Hawthorne, Santa Monica, Marina Del Rey, Culver City, Inglewood, Ladera Heights, South Gate, Lynwood, Compton, Los Alamitos, Westminster, Garden Grove, Lakewood, Cerritos, Bellflower, Downey, Paramount, Bellflower, Norwalk, Whittier, Santa Fe Springs, Anaheim, Santa Ana, Orange, Tustin, Fullerton, Seal Beach, Huntington Beach, Newport Beach, and greater Los Angeles county and Orange County. Contact Remi Ajiboye, MD, online or over the phone to set up an appointment.

Author

Remi Ajiboye MD Remi M. Ajiboye M.D. is a spine specialist who is trained in non-surgical and surgical management of spine conditions. He has advanced training in minimally-invasive spine surgery and complex spinal reconstruction.