In today’s digital age, it’s no surprise that many of us spend a significant amount of time hunched over screens. Whether it’s for work, school, or leisure, our constant use of technology has led to a new health concern known as “tech neck” or “text neck.” This term refers to the shoulder and neck pain caused by constantly craning our necks towards screens. According to a 2022 paper, this issue may affect up to 73% of university students and almost 65% of people who work from home.
The Mayo Clinic warns that this habit can put uneven pressure on our spine, leading to discomfort, headaches, and fatigue. As someone who spends a lot of time on my phone and laptop, I can personally attest to the negative effects of tech neck. That’s why it’s no surprise that posture and fitness coach Jen Lashley has gained a large following on TikTok for her tips on correcting this all-too-common issue.
In one of her recent TikTok videos, Lashley suggests that adults should incorporate “tummy time” into their daily routine while scrolling on their devices. She claims that this can help strengthen back muscles and improve posture. As intriguing as this may sound, I wanted to know if this method is actually effective. So, I reached out to orthopedic surgeon Dr. John Hinson, who specializes in shoulders and elbows at the Palm Beach Orthopedic Institute in West Palm Beach.
Dr. Hinson agrees that constantly staring down at a screen can put excessive stress on our neck, shoulders, and upper back. However, he does not believe that “tummy time” is the solution to this problem. “Lying on your stomach as a prevention for this issue is not a good solution,” he tells us. “This position puts the lumbar spine into an overly curved (hyperlordotic) position and requires a great deal of work from the neck muscles to hold the head upright. Staying in this position for extended periods can potentially exacerbate any underlying back issues and cause neck pain.”
So, what position should we be in to prevent tech neck? According to Dr. Hinson, the ideal position for our neck is sitting in a chair with good low back support and slightly leaning back. This allows the chair to absorb some of the weight of our body and takes pressure off the low back. Additionally, holding our head slightly behind our body allows our neck muscles to relax and reduces stress on the neck.
Of course, it’s not always possible to maintain this ideal position, especially when we are constantly on our devices. In such cases, Dr. Hinson recommends taking frequent short breaks and changing our position to give our neck muscles a break. If tech neck does become an issue, he suggests incorporating an exercise program for our neck as a helpful tool for treatment.
It’s important to note that tech neck is not just a problem for adults. Children and teenagers are also at risk due to their increased use of technology. In fact, a recent study found that children who spend more time on their devices are more likely to have neck pain. This highlights the importance of addressing this issue at a younger age and promoting good posture habits.
In addition to causing physical discomfort, tech neck can also have long-term effects on our health. According to Dr. Hinson, “chronic neck pain can lead to other issues such as headaches, shoulder pain, and even nerve problems in the arms and hands.” This is why it’s crucial to address this issue and take preventive measures to avoid long-term consequences.
So, what can we do to prevent tech neck? Along with maintaining proper posture, Dr. Hinson recommends incorporating regular breaks and stretches into our daily routine. He also advises using ergonomic devices, such as a standing desk or an ergonomic chair, to help alleviate pressure on our spine. Additionally, he suggests limiting screen time and taking breaks from our devices to give our neck muscles a rest.
In conclusion, tech neck is a common and growing issue that can have negative effects on our health. While “tummy time” may seem like a creative solution, it may actually make our neck pain worse. Instead, it’s important to focus on maintaining good posture and taking frequent breaks to avoid putting excessive stress on our neck and back muscles. By incorporating these simple tips into our daily routine, we can prevent and alleviate tech neck and promote overall health and well-being.
