Walk into any coffee shop, airport, or waiting room, and you will see people in the familiar pose — head down, eyes fixed on a handheld device. With prolonged use, they will likely start feeling the effects, such as pain, stiffness, and discomfort, known as “tech neck” or “text neck.”
Americans spend an average of four to six hours a day looking at mobile devices or tablets, often not even realizing their necks are bent. The average head weighs 11 pounds. Bending the neck more than 20 degrees to view a smartphone or tablet puts excessive strain from head weight on the posterior neck muscles and places stress on the cervical spine. Along with neck pain, it can also cause discomfort or inflammation in the upper back, and the shoulders.
Dr. Phil Grattan, a physical therapist and board-certified orthopedic specialist, shares some insights on the condition. Grattan is also an assistant professor at the University of Miami department of physical therapy in the Miller School of Medicine and says tech users need to increase their awareness of tech neck.
Grattan said people need to be more aware of how much total time they spend looking down at their devices, how long they stare at a screen without taking a break, and the early signs of neck pain or other symptoms.
“This is totally something created by us and modifications can help a lot,” Grattan said.
To prevent neck pain, Grattan recommends these steps:
- Take breaks every 10-20 minutes.
- Keep the head straight and bring the phone directly in front of you, not towards one side.
- Position your smartphone or tablet as close to eye-level as possible.
- Make use of heads up or posture protector apps that remind you not to bend your neck.
To alleviate pain, he recommends these actions:
- Take a break from using the device and try to straighten your neck, gently moving it from side to side to loosen the muscle
- Work with a physical therapist on postural awareness and a customized ergonomic set up of your work station and tech use.
- Do regular neck stretches
- Do postural and neck strengthening exercises
- Work with a physical therapist who may do manual therapy including soft tissue massage
- If neck pain is severe or persists, seek out a medical professional.