The number of health problems associated with prolonged gadget usage is increasing exponentially, matching or even surpassing the pace of technology evolution. Some common issues are computer vision syndrome (eye issues developed due to working long hours hooked onto the computer screen), headaches due to extended screen time and postural issues. The neck is particularly prone to postural issues, and a common condition arising out of prolonged gadget and screen usage is tech neck or text neck.
Tech neck: causes and types of pain
There are three major curves present in the spine – the cervical curve is in the neck or cervical spine region, and the other two curves are in the upper back and the lower back region. Most of us tend to be hunched over gadgets while using them, be it while texting on mobile phones, working at the desk without taking frequent breaks, slouching on the sofa and watching television or even raising the pillow height to use mobile phones comfortably while lying down. All of these can lead to a change in the cervical curve of the neck, leading to tech neck.
“While using laptops, mobile phones, tabs, etc. for an extended period of time, the neck is continuously bent and the back neck muscles get strained,” says Subodh Mahato, physiotherapist at Physio X10, Bengaluru. “Any muscles that are in a strained position for more than 45 minutes get fatigued — this can affect adjacent joints as well.”
This strain makes the muscles stiff and causes pain. It can be a radiating pain that runs down to the arms, either on the left side or right side or sometimes even on both sides depending on the situation.
“It causes the chest muscles or the pectoralis major to become tight, the shoulders stoop forward and ultimately, the neck moves away from the normal joint line,” adds Mahato.
Tech neck vs other neck pain
To determine if the pain in the neck one is experiencing is tech neck or not, one needs to go to its source or exact cause.
“Other spinal issues can also lead to the forward neck posture resulting in neck pain,” says Mahato. “For example, cervical spondylosis, age-related degeneration of intervertebral discs, or trapezitis (pain in the trapezius muscle) can lead to pain in the neck. Carrying heavy bags for a long time or improper sitting or sleeping postures can also contribute. Neck pain due to the usage of technology-based gadgets leading to forward neck posture is an identifying aspect of tech neck. The symptoms will be similar, but the cause will be different.”
Stretching exercises for tech neck
To start, be aware of the neck and back position while using gadgets. Posture awareness will help you go a long way in avoiding tech neck. Improving the strength and flexibility of the neck muscles is also necessary.
“If one must work for long hours, it’s better to divide the time and take short breaks every 45-60 minutes and do certain stretching exercises focussing on the shoulder blades, cervical spine, and neck muscles,” adds Mahato. He goes on to list some basic exercises for tech neck.
- Chin tuck-in exercise to stretch neck muscles
Photo by Anantha Subramanyam K / Happiest Health This can be done in a standing or sitting position. Keep the head aligned with the spine so that it is not bending forward or extending backward unnaturally. Then tuck in the chin towards the neck without bending the neck forward.
- Pec stretches to ease the chest muscles
Photo by Anantha Subramanyam K / Happiest Health Stand sideways next to a wall, placing one palm on it. Then lean forward a little while feeling a stretch on the chest muscles and the retractors. Repeat with the other hand.
- Basic twisting exercise for spinal flexibility
Photo by Anantha Subramanyam K / Happiest Health You can lie on your back for this exercise. Bend the right knee and stretch it towards the left while turning the head towards the right. Repeat with the other leg.
- Upper trapezius stretch
Photo by Anantha Subramanyam K / Happiest Health Hold the hands together behind the body, and then tilt the head to one side. To stretch the left trapezius, tilt the neck towards the right side and vice-versa.
- Scapula squeeze for the shoulder blades
Photo by Anantha Subramanyam K / Happiest Health
Lie on the stomach with a rolled towel/pillow to support the head. Then draw the shoulder blades back towards the spine and then down towards the waist. The shoulders might lift off the bed a little. Hold for a few seconds and then relax.
These simple stretches can be repeated several times at set intervals throughout the day.
Takeaways
- Tech neck is the pain that one feels in the neck due to overstraining the muscles in the region while using gadgets and devices like mobile phones, computers, laptops, etc.
- The pain can radiate to the arms in extreme cases.
- Simple exercises for tech neck include chin tuck-in, pec stretches, basic twisting exercises and upper trapezius stretch.
