Neck Pain from Smartphones? How to Prevent “Tech Neck”
In today’s digital world, we spend countless hours on our smartphones, tablets, and computers. Unfortunately, this constant screen time is leading to a common condition known as “tech neck.” If you’ve ever experienced neck pain, stiffness, or headaches after prolonged device use, you may be suffering from this modern issue. At Nordic Performance, we specialize in treating tech neck and helping you develop healthier habits to prevent it.
What Is Tech Neck?
Tech neck, also known as text neck, is caused by prolonged forward head posture while looking at screens. The average human head weighs about 10-12 pounds, but when you tilt your head forward at a 45-degree angle, the strain on your neck can increase to nearly 50 pounds! Over time, this excessive load can lead to chronic pain, stiffness, and even structural changes in the cervical spine.
Common Symptoms of Tech Neck:
Neck pain and stiffness
Shoulder tightness
Headaches
Upper back discomfort
Reduced range of motion
Tingling or numbness in arms and hands
How to Prevent Tech Neck
Preventing tech neck starts with small changes in posture and daily habits. Here are some expert tips from our physical therapists:
1. Adjust Your Screen Height
Keep your screen at eye level to minimize forward head posture. Use a stand for your laptop or an adjustable desk setup to maintain proper alignment.
2. Take Frequent Breaks
The longer you stay in a poor posture, the more strain you place on your neck. Set a timer to take a break every 30-45 minutes. Stand up, stretch, and reset your posture.
3. Engage in Postural Exercises
Strengthening the muscles that support good posture can counteract the effects of tech neck. Here are a few effective exercises:
Chin Tucks – Sit or stand tall, gently tuck your chin toward your chest, and hold for a few seconds. Repeat 10 times.
Cat-Cow Stretch – Start on all fours, inhale while arching your back and lifting your head, then exhale while rounding your spine and tucking your chin. Repeat 10 times.
Foam Rolling Your Thoracic Spine – Lie on a foam roller placed horizontally across your upper back, supporting your head with your hands. Slowly roll back and forth to release tension. Perform for 1-2 minutes.
4. Use Supportive Ergonomics
When sitting at a desk, use an ergonomic chair with good lumbar support. Keep your feet flat on the floor and ensure your monitor is at the right height to maintain a neutral neck position.
5. Stay Active & Stretch Regularly
Regular movement and stretching keep your neck muscles flexible and strong. Yoga and mobility exercises can help counteract the tightness caused by prolonged sitting and screen use.
Get Relief from Tech Neck at Nordic Performance
If you’re experiencing persistent neck pain or stiffness, professional physical therapy can provide relief. At Nordic Performance in Duluth, MN, we offer hands-on therapy, targeted exercises, and postural training to help you eliminate pain and prevent future issues.
Don’t let tech neck interfere with your daily life. Contact Nordic Performance today to schedule an evaluation and start feeling better!
