4 Tips to Find Relief in the Age of Screen Time

Women on computer

Choose the health content that’s right for you, and get it delivered right in your inbox.

Millions of Americans today spend long periods of time on their smartphones, laptops and computers, whether for leisure or work. While these devices support our livelihoods, spending too much time staring at screens can have a significant health effect known as tech neck.

Keep reading to learn more about tech neck, including what causes it, signs and symptoms, long-term effects and how you can treat and prevent it.

The Ins and Outs of Tech Neck

Spending long hours with our heads down, looking at screens, can take a toll on our neck and back muscles. When we do this, our neck muscles contract, working hard to support the weight of our heads. Over time, these muscles can become strained and tired from not receiving a break. This pain and discomfort in the neck, shoulders or back, as well as stiffness and soreness, is known as tech neck.

Many people don’t realize the weight of strain on their neck at varying angles. Here are the common angles we hold our heads at and the weight of strain that’s put on our necks:

  • 0 degrees: Equivalent to lifting 10 to 12 pounds, roughly the weight of a person's head
  • 15 degrees: Lifting 27 pounds
  • 30 degrees: Lifting 40 pounds
  • 45 degrees: lifting 49 pounds
  • 60 degrees: lifting 60 pounds

Even though we may not feel that much weight, holding our heads at varying angles for long periods can significantly strain the neck and back, so knowing this may encourage you to adjust your posture.

Common Symptoms of Tech Neck

It can be easy to brush off the symptoms of tech neck because they can be associated with other things. Maybe you frequent your local gym and associate your neck and back pain with a gym-related injury. Or maybe you chalk it up to sleeping in a bad position. However, try to remain mindful of these symptoms and consider how your everyday screen time posture may be the culprit of your discomfort. Doing this will help you find the root of your pain so you can take steps to find lasting relief. Common symptoms of tech neck include:

  • A stiff neck
  • Headaches
  • Neck spasms
  • Pain between your shoulder blades
  • Tingling and numbness in the arms and hands
  • Worsening posture

If you’re experiencing any of these symptoms, take some time to reflect on your head and neck posture throughout your week. If you’ve attempted to correct your posture and are still experiencing these symptoms, visit your primary care provider for the help you deserve.

Long-Term Effects of Tech Neck

On average, the human head weighs roughly the same as a gallon of milk. If you think about placing a gallon of milk on your back while standing, you can likely support the weight for an extended period of time. But now imagine holding that gallon of milk straight out to your side. This puts extensive weight and pressure on your elbow and shoulders. You’d likely not be able to support this weight for very long. However, when we sit with our heads at a 45 to 60 degree angle, we expose our neck and back muscles as well as the discs in our lower back to this same level of pressure. Over time, this can lead to long-term health effects like:

  • Chronic pain
  • Nerve compression
  • Rounded shoulders
  • Spinal changes

Although untreated tech neck has health effects, there are many ways to include healthy changes to your daily life.

How to Treat and Prevent Tech Neck

Many careers require daily screen time, which averages roughly 40 hours a week. However, there are many ways to prevent and treat tech neck. Treatment options for tech neck include:

  • Back strengthening exercises
  • Cold compresses
  • Massage therapy
  • Physical therapy
  • Surgery, injections or cervical traction in more extreme cases

The good news is that tech neck is highly preventable. You can incorporate many techniques into your daily life to avoid its effects. Let’s take a look at some examples:

  • Position your screen directly in front of you: It can be tempting to slouch while scrolling through social media or when you return to your desk after lunch. However, position your screens directly in front of you to avoid bending your neck to see the screen.
  • Practice neck and shoulder stretches: Regularly stretching your neck and shoulder muscles is a great way to improve flexibility and reduce stiffness and soreness. To strengthen your muscles, consider practicing adult tummy time by lying on your stomach propped up by your forearms to improve posture and relieve muscle tension.
  • Sit in a reclined position: Contrary to popular belief, you should recline around 25 to 30 degrees in your chair. This position lessens the weight on the discs in your lower back and allows your head to be positioned forward without a curve.
  • Taking frequent breaks: If you have a sedentary job, consider taking a break every 30 minutes to go for a little walk, even if it’s just for a minute.

Prevention is the best medicine when it comes to treating tech neck.

Your Firm Foundation for Every Health Care Need

We know dealing with tech neck can take a toll on your daily life, but it doesn’t have to. At AdventHealth Sports Med & Rehab, we offer expert guidance and support for your whole health. Visit us here to learn more about our sports medicine and rehabilitation care or to schedule an appointment.

Recent Blogs

Item 1 of 5
Blog
3 Thyroid Cancer Misconceptions You Should Know
Item 2 of 5
Blog
Tornado Watch vs. Warning: Understanding the Difference
Item 3 of 5
Blog
Naturopathic Medicine and Whole-Person Health
Item 4 of 5
Blog
9 Answers to Common Questions About Creatine
Item 5 of 5
Blog
Preparing Your Little One for a Doctor Visit
View More Articles