Tech neck and phone use

5 Things To Help With Tech Neck

Last updated on March 15, 2023

Text neck” is a term that has been coined to describe the posture formed by leaning forward for prolonged periods when viewing your mobile phone while reading, constant social media scrolling and texting. These are all contributing factors that cause rounding of shoulders and forward neck posture which results in neck and shoulder pain, headaches and thoracic hyperkyphosis.

Want to know what exactly tech neck is? Find out below…


1. Raise Your Phone To Eye Level

Move your mobile phone up to eye level so your head doesn’t have to be tilted forward as far. 

Due to the prolonged use of mobile phone use within our society today, we are finding time and time again this is a big contributor to neck pain and postural distortions relating to neck pain. 

As the head starts to move forward the heads effective head weight increases. Consequently, this causes jarring and jamming through the neck and the upper back but over time can cause a compressive force into the low back. 

2. Take Regular Breaks From Your Desk

Taking breaks will help break the bad posture pattern and help activate the muscles of neck and shoulder that will weaken and shorten with sitting for long durations. 

Unfortunately, sitting is quite traumatic for the spine on the best of days when performed for extended periods of time. With an increase in sedentary lifestyles as well as jobs this is a great way to minimise the affects of this stress.

Have you considered having your desk ergonomically assessed by a professional? This is another great way to reduce the stress associated with desk work

3. Standing Up Straighter In a Good Postural Position

Focus on good posture, with shoulders rolled back, chest elevated and chin tucked which keeps the body aligned in a neutral position.

This position also allows for the weight of your head and the weight of your body to be distributed evenly throughout all joints of the spine (and limbs), additionally this has great benefits for your spinal health in the long term. 

A good way to get into this habit is to straighten up every time you walk through a door frame. By creating some good postural habits, over time it will become second nature and actually begin to phase out the bad habits. 

4. Stretch Out Key Muscles Consistently

Help with mobility and flexibility. Do the following:

  • Upper trapezius: Gently pull your right ear to right shoulder and hold for 30 secs-1min, do this bilaterally
  • Levator Scapula: Gently pull chin to right armpit using right hand on left side of head and hold 30 secs- 1min, do this bilaterally
  • Pec stretch: use a door frame are arms at 90 degrees and slowly open up front of chest, and hold 30 secs- 1min, do this bilaterally

5. Participate In Regular Exercise

By participating in regular exercise our joints and muscles will greatly benefit and it will actually assist in keeping you strong and healthy. Movement is a fundamental necessity for life!

A strong and flexible neck and spine is better able to manage and handle stress. Light to moderate activity daily will to help support and strengthen your posture muscles

If you would like to know more about posture, get an assessment to make sure tech neck isn’t affecting your overall health & wellbeing, please reach out to our chiropractors for an assessment and for some helpful tips to minimise the impact on your spine long term. 

This information is general in nature and does not substitute professional advise specific to you and your condition

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