What is Tech Neck?
As a Ballito Physio I see this so often. Patients have had a nice, long holiday from their work and now it’s a new year and back to work…sigh. With that comes 8 hours plus in one position working at the computer. And with that the familiar tension in your shoulders and stiffness in your neck. Usually it takes a few months for the pain and the headaches to start but each year that goes by the pain starts earlier. And this year it’s only February and it’s already started!
All the hours spent staring down at your phone in the holiday didn’t help either.
Tech Neck is a genuine condition that has become very common and as a Ballito Physio I see it in all ages. It happens from looking down for long periods at a screen. The average human head weighs about 5–6kg. But for every few degrees the head hangs forward, the strain increases exponentially. By the time you’re at a 60-degree angle your neck is carrying the equivalent of about 27kg!
And most people are guilty of spending long periods of time like this, which, over time, puts a lot of load and strain on your neck muscles and joints, and your shoulders creep forward into a rounded position. This results in:
- Aches and pain in the neck, shoulders, and upper back
- Headaches from trigger points of the tight muscles in the neck
- Stiffness in between the shoulder blades and mid back
- Over time, nerves can become compressed, causing pins and needles or numbness into the arms or hands
These symptoms can impact on your sleep and leave you irritable. And while it might start as an annoying discomfort, here at Amy Stranack Physiotherapy I encourage patients not to ignore their symptoms because this could lead to longer-term problems like chronic pain or unnecessary wear on the spine.
The Importance of Ergonomics
Ergonomics is the science of creating a workspace that supports your body and makes such a difference when it comes to preventing and managing Tech Neck.
The first thing to check is how you are holding your phone or sitting at your desk. If you’re looking downwards, slouching in your chair, or turned to one side all the time, it’s time to change that.
- Your monitor or laptop screen should be at eye level. Lift your phone up to your face instead of dropping your head.
- A good chair is also very important. Make sure it supports your lower back and that your feet are flat on the floor.
- Your monitor and keyboard/laptop and mouse must be as close to your body as possible to ensure you don’t have to strain your head forward or reach too far forward for your mouse.
- Alternating between sitting and standing throughout the day will also make a big difference especially for your low back.
And remember even with a perfect setup, staying in one position for too long isn’t good for your body. Set an alarm to get up and move every 45 minutes. Roll your shoulders or take a quick walk around the room. These small steps can go a long way in preventing Tech Neck.
As a Ballito Physio, I understand that you might have to be at the computer to earn a living but I’m very passionate about balance. Since the Covid pandemic started and patients work from home more than ever before there is no official cut off time and employers and companies take advantage of that which has resulted in people working much longer hours. I have seen this lead to mental burnout and exacerbation of conditions such as Tech Neck. Remember your health and family need to come first so be firm in drawing that line and putting down your tools.
How Amy the Ballito Physio Can Help With Tech Neck:
The first step is to understand your story. What specific stress you may be under that is activating those trigger points. Also what the underlying causes are of your pain whether it be weak postural muscles leading to bad posture or incorrect shoulder blade positioning, a poor desk setup, or bad habits that are putting unnecessary strain on your body.
A treatment designed specifically for you. From manual therapy to release tension and restore movement, to strengthening exercises and stretches for a long-term solution, whatever works best for you.
Ergonomic Advice: I provide practical ways to adjust your environment.
Tech Neck isn’t just about your neck; it’s about how your whole body works together. I look at your shoulders, spine, and pelvic alignment to create lasting change.
This will help you feel better so you can get back to concentrating on your work, driving the kids around, or simply moving without pain.
As a Ballito Physio I’m here to help you move better, get stronger and reclaim your quality of life.
For more on what is correct posture see my blog from last Valentine’s Day https://www.amystranackphysio.co.za/k-i-ss-posture/
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