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Written by: Jeffery Hennes
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Tech Neck: Why Your Digital Posture Matters for Your Health

In today's world, it's a common sight: heads are tilted down, shoulders are rounded forward, and our attention is fixed on a screen. This posture, often referred to as "tech neck," is a modern epidemic with real consequences for your health. Whether it's from a smartphone, tablet, or a computer, the physical strain of digital device use can lead to chronic pain, stiffness, and even headaches. At Wellness @ Work, we understand this new challenge and offer solutions to help you regain comfort and take control of your digital posture.

The Biomechanics of "Tech Neck"

Your head weighs approximately 10-12 pounds. When you hold your head in a neutral position, that's the weight your neck is designed to support. However, for every inch your head tilts forward, the effective weight on your cervical spine increases dramatically. Looking down at your phone at a 60-degree angle, for instance, can place a force of up to 60 pounds on your neck—that's like having a small child on your shoulders! This excessive strain on the muscles, ligaments, and vertebrae of your neck leads to a number of issues. Over time, it can cause inflammation and make your nervous system more easily irritated, which can result in a range of symptoms.

Common Symptoms to Watch For

The pain from tech neck isn't always limited to the back of your neck. It can manifest in several ways, including:

  • Persistent neck and upper back pain
  • Stiffness and reduced mobility
  • Headaches or migraines
  • Shoulder pain and a "pinched nerve" sensation
  • Numbness or tingling in the arms and hands in more severe cases

These symptoms are a clear sign that your posture is straining your body.


 

How Chiropractic Care Helps

Chiropractic care offers a targeted and effective approach to treating tech neck. Our primary goal is to address the underlying biomechanical and neurological issues caused by poor digital posture.

  • Restoring Joint Motion: We use gentle, specific adjustments to restore proper movement to the stiff and restricted joints of your neck and upper back. This helps relieve the physical stress that has built up over time.
  • Calming the Nervous System: By improving joint function and reducing mechanical stress, adjustments help to calm your nervous system. This can reduce pain perception and help alleviate the muscle spasms and tightness that are often a result of tech neck.
  • Education and Prevention: A crucial part of our care is providing you with the tools to prevent tech neck from returning. We offer guidance on proper ergonomics, provide stretches to combat muscle tightness, and recommend exercises to strengthen the supporting muscles of your neck and back.

Practical Tips to Avoid "Tech Neck"

You can start making a difference today with these simple changes:

  • Elevate Your Screen: Whether it's a computer monitor, laptop, or phone, adjust it so that your eyes are looking forward and slightly down, not tilting your head completely down. Use a monitor stand, a stack of books, or simply hold your phone at eye level.
  • Take Frequent Breaks: Don't stay in a single position for too long. Set a timer to stand up, stretch, and move around every 20-30 minutes.
  • Practice Good Posture: Be mindful of your posture. Sit with your ears aligned over your shoulders and your shoulders back, not rounded forward.

Don't let the convenience of modern technology lead to chronic pain. At Wellness at Work, PA, we're here to help you undo the effects of tech neck and build healthier habits for a pain-free future. Contact us today at 316-684-4888, or visit us at 837 S. Hillside, Wichita, KS 67211 to schedule your consultation.

Helpful Resources and Further Reading:

  • Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International, 25, 277-279.
  • Bryans, R., et al. (2011). Evidence-based guidelines for the chiropractic treatment of adults with headache. Journal of Manipulative and Physiological Therapeutics, 34(5), 274-289.
  • American Chiropractic Association (ACA): The ACA provides research-based information on how chiropractic care can effectively treat neck pain and other conditions related to poor posture.
  • National Center for Complementary and Integrative Health (NCCIH): This is a part of the U.S. National Institutes of Health and offers a comprehensive, evidence-based overview of spinal manipulation and its role in treating various musculoskeletal conditions, including neck pain.
  • Mayo Clinic: The Mayo Clinic offers an objective overview of chiropractic adjustments, noting their potential effectiveness for neck pain.
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