Do you have “Tech Neck”?

08 Mar Do you have “Tech Neck”?

Tech Neck is a colloquial term used to describe the repetitive strain injury to the head, neck, upper thorax and shoulder blades caused by long and/or repetitive periods of looking forward and down at an electronic device. 

As you might imagine, it’s a pervasive problem today –you’d be hard pressed to find someone who hasn’t suffered these symptoms at some point. 

Like all repetitive strain injuries, it can cause pain, irritation, joint sprains, and muscle sprains. Left untreated, it can even lead to degenerative changes through the neck and thoracic region.

Certainly something we want to avoid!

Our wonderful Physios have compiled 5 easy strategies to help you look after your body (without giving up devices for good):

1. Keep your electronic device at eye level. 
   Looking down at your device puts extra strain on the lower cervical region (the bottom part of your neck).
2. Avoid slumping. 
   We all know good posture is important! Slumping in your chair (with your pelvis tipped underneath you and your shoulders rolled forward) increases the pressure on the tiny joints between your vertebrae – terrible news for your spine!
3. Choose a supportive chair. 
   Soft surfaces like a couch or a mattress don’t give you much support – making it hard to maintain good sitting posture. Choosing a good quality, supportive chair will help to reduce strain on your neck and back.
4. Take regular breaks.
   Set an alarm on your device to remind yourself to take regular breaks – and make sure you get up and move around, particularly if you are planning to do a long session of computer work.  It’s a good idea to move every 30 minutes or so.
5. Exercise! 
   Regular movement nourishes your joints and reduces the cumulative strain on muscles and tendons. Resistance training also increases the strength and endurance of your muscles so you can sit for longer periods of time before your posture starts to suffer.

If you think you’re suffering from tech neck – please don’t suffer in silence.  It’s very simple to treat, and important to address sooner rather than later!

Physiotherapy techniques such as soft tissue release, joint mobilisations, kinesio taping, dry needling, laser, and a well-structured therapeutic exercise program can help to alleviate pain and prevent it from coming back. 

Contact our friendly team to find out how we can help you with your tech neck today!