Is "Tech Neck" a Real Thing? How to Prevent and Treat Neck Pain

It’s hard to believe that the amazingly versatile technology of today’s smartphones, tablets, and laptops could be a pain in the neck, yet, ergonomically, they all have exactly that potential. It’s called tech neck, and many medical experts consider it a significant problem. 

At Florida Pain Management Institute in Delray Beach, Boynton Beach, and Palm Beach Gardens, Florida, our neck pain specialists can help you manage pain associated with digital device use, as well as suggest adjustments to alleviate the strain on your cervical spine. 

The fundamental weakness of digital devices

Certainly, the abilities of the digital devices with which you’re immersed in daily life aren't a liability. Staying connected and involved with all aspects of your life has never been easier. 

The problem that smartphones and other devices create is a single-plane interface. The data entry and viewing systems are in the same plane, oriented in the same way. 

Think about how you sit at a computer workstation. The keyboard and monitor are at perpendicular angles. Your hands work on one plane, while your eyes scan another. 

Single-plane tech devices cause awkward and unbalanced postures. Holding a phone at eye level, for example, places heavy cantilevered forces on your arms, so your arm muscles protest quickly. 

Holding the phone low and close to your body is more sustainable. However, it means bending your neck forward. It’s more comfortable and long-lasting to do this, but it’s not indefinite. The forces you add to the cervical spine eventually overwhelm joints and soft tissue, creating the symptoms of tech neck. 

Preventing tech neck

The best way to relieve tech neck is to avoid it altogether. Keeping your neck upright and raising your phone to eye level is the safest way to use single-plane devices. Consider your tired arms as a built-in alarm system that it’s time to take a break. 

It’s not always practical, so consider these other strategies: 

• Take frequent postural breaks, no matter how you use your device
• Use exercise to build strength in neck and shoulder support muscles
• Learn neck stretches to run your neck through its full range of motion
• Increase your overall activity levels
• Limit the amount of time you spend on single-plane devices
• Use an ergonomic computer or laptop workstation
• Adopt hands-free features like voice-to-text and speakerphone

Maintaining awareness of your body’s posture fosters a habit of regular posture resets throughout the day, helping to minimize the effects of chronic poor posture. 

Tech neck treatments

Mild cases of tech neck may respond to home care, as well as making changes to prevent future episodes. We can assist with medical treatments tailored to your specific symptoms. These may include: 

• Medications
• Injection therapies, like steroid shots, nerve blocks, or trigger point injections
• Physical therapy
• Massage 
• Radiofrequency ablation for severe cases

Contact Florida Pain Management Institute to book a tech neck examination and diagnosis. Call or click to book an appointment with our nearest location today.