More than 104 million Americans spend seven hours or more per day looking at a computer, tablet, or smartphone. Is too much screen time affecting your spine?
Poor posture while using devices can result in tech neck, a uniquely modern condition marked by chronic neck and upper back pain. If neck pain is affecting your life, Mark Grubb, MD, can help you find relief at Northeast Ohio Spine Center.
Fortunately, small changes can make a big difference when it comes to promoting good posture and preventing discomfort. Here are our top tips to help you avoid the pain of tech neck and protect your spine long-term.
Whether you’re primarily looking at a desktop monitor or a laptop, position it so the top edge of the screen is at or slightly below your eye level. This allows you to maintain a neutral head and neck position while at the computer, which reduces the strain on your neck and shoulder muscles.
How you sit at your computer is also important when it comes to preventing tech neck. Rather than sitting completely upright, choose a chair with good lumbar (lower back) support that lets you slightly recline. This posture encourages your head to rest comfortably back, minimizing the forward pull that can strain your neck during long periods of focus.
When using your smartphone or tablet, resist the urge to drop your chin to your chest. The average head weighs roughly 10-12 pounds, and tilting it forward as you look down at a screen significantly increases that burden — a 30 to 45-degree angle can place nearly 50 pounds of pressure on your cervical spine and the surrounding muscles.
Instead, lift your mobile device closer to your eye line, allowing your gaze to fall slightly while keeping your head straight. Propping your elbows on a table or a stack of pillows can help make this position easier to maintain.
Even in ideal ergonomic conditions, remaining in any one position for an extended period can lead to muscle tension and fatigue.
Aim to take a brief break every 30-60 minutes to simply stand up, walk around your space, or do some light stretches. Regularly changing your position helps to counteract the static load on your neck and upper back, prevents muscle stiffness, and promotes healthy circulation.
Strengthening your upper back and core muscles helps naturally support proper spinal alignment. You don’t need to go to the gym or buy any expensive equipment — easy at-home exercises like wall slides, resistance band rows, or basic planks can effectively target these muscle groups.
To combat accumulated tension from prolonged screen time, incorporate some gentle neck stretches into your day. These include movements like chin tucks, shoulder blade squeezes, and ear-to-shoulder stretches. Practices like yoga or tai chi are excellent for improving neck flexibility and upper body mobility, which can ease stiffness and restore range of motion.
If you’re dealing with a sore, stiff neck or if you experience radiating pain, numbness, or tingling in your arms or hands, make an appointment to see Dr. Grubb as soon as possible. Over time, chronic muscle tension can accelerate the wear and tear on your spine, potentially leading to a painful disc herniation or pinched nerve.
Addressing symptoms early is key to preventing further complications and getting back to a more comfortable, active life. Schedule a consultation at Northeast Ohio Spine Center in Mayfield Heights, Ohio, online or by phone, to learn about tech neck treatment options.
