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According to recent research, the average American spends at least seven hours looking at screens every day. Look around, and you’ll see it everywhere — people hunched over their phones, tablets, or computers, completely absorbed in their screens.
While technology makes life easier, spending too much time looking down at screens can lead to a painful condition called tech neck — a problem our double board-certified neurosurgeon, M. Viktor Silver, MD, FACS, FRCS, sees increasingly frequently at Silver Spine & Neurological Center — Interventional Pain Management & Spine Surgery.
Tech neck happens when you spend long hours staring at a screen, forcing your neck and shoulder muscles to work harder than they should. When you tilt your head forward, the muscles in the back of your neck tighten to support the extra weight of your head. The more you tilt forward, the harder these muscles work.
If you experience any of the following, you might be dealing with tech neck:
The good news is that you can avoid tech neck. Here are our tips to protect your neck and keep you pain-free.
One of the biggest causes of tech neck is constantly looking down at screens. To avoid this, ensure your computer monitor is at eye level so you don’t have to tilt your head forward.
If you’re a laptop user, opt for a separate keyboard and mouse or a laptop stand so you can adjust the screen height properly. When using a phone or tablet, try holding it at eye level rather than looking down at it, or use a holder.
Good posture plays a key role in preventing tech neck. Follow these tips to improve your posture while using your devices:
A lumbar support cushion helps with back support.
If adjusting your desk set-up isn’t an option, a monitor stand can help. Monitor risers are simple platforms that lift your screen higher. Adjustable risers allow you to change the screen height as needed. Monitor holders attach to surfaces, offering the most flexibility for positioning your screen.
If your office chair is old or unsupportive, it might cause you to sit in an unhealthy position. Consider investing in an ergonomic chair with features like:
Trying out different chairs before buying one helps ensure you get the right fit.
Sitting for long periods isn’t just bad for your neck. Studies show that excessive sitting can increase the risk of heart disease and shorten your lifespan. To counteract this, get up and move every 30 minutes, even if it’s just for a minute or two. Walking around, stretching, and changing your position can make a big difference.
If possible, switch to a standing desk or alternate between sitting and standing. When using a standing desk, ensure your screen remains at eye level, and relax your knees to avoid strain.
Regular movement helps keep your muscles strong and flexible. Simple exercises to prevent and relieve tech neck include neck stretches, shoulder rolls, and chin tucks. Activities like walking, jogging, swimming, or cycling increase blood flow to tired muscles, helping them heal and stay strong.
Untreated tech neck can lead to more than just muscle strain. Over time, the extra pressure on your spine can cause disc degeneration, which might result in herniated discs, pinched nerves, and chronic neck pain.
In severe cases, nerve compression might require surgery. That’s why it’s essential to address tech neck before it becomes a bigger problem.
For more help with tech neck and other causes of musculoskeletal pain, call us at Silver Spine & Neurological Center — Interventional Pain Management & Spine Surgery, or complete the inquiry form on our Contact Us page.