Look down while reading this article? Here is how to discover and correct technical neck
If your work requires a lot of time on the desk, staring at the screen or looking down at the phone, you may be more nervous than your eyes. This could also lead to a modern problem called “technical neck”. This phenomenon is caused by maintaining an unnatural position when looking down at the screen, which affects everyone, from kids playing tablet games to adults working at desks all day. A 2024 study found that neck pain increased dramatically among people who lived and worked all day long. The neck muscles become fatigued due to excessive use and cause the spine to bend.
If you encounter a technical neck, you don't have to be silent. We spoke with doctors and physical therapists to learn how to relieve this pain.
What is technical neck, and how do you know if there is one?
Kyle Smith, a board-certified neurosurgeon at Semmes Murphey Clinic, explains that the technical neck refers to “pressure on the neck muscles and spine, looking down for a long time”, often due to overuse of mobile devices. If you use a smartphone, it's easy to develop this situation.
In fact, the way you tilt your head when you look at the screen may put more stress on your neck. “Technical neck is not only an overly uncomfortable; it is usually an early indicator of spinal strain. When the head is tilted forward to tilt forward to make the spine extend from a phone or laptop, so pull the spine out of the stationary state, making the background incorrect and bent in the background, and playing on the nection, and playing on the nect Norn's nick feet on the neck, and playing on the neck, and playing on the neck, and playing on the neck, and on the neck, and on the neck, and on the neck.
Dr. Jeremy Smith, an orthopedic surgeon at the HOAG Orthopedic Institute, specializes in spinal degeneration, added: “It is true that the weight of the head affects the technical neck, but the development of the neck and upper back muscles will also work.” In short, over time, poor posture can lead to excessive use of the neck and back muscles.
Signs of technical neck
If you suspect you are overusing your digital device, there are several signs that you are developing a technical neck. Ari Kaplan, a well-trained physical therapist at ATI Physics Therapy, warns that the symptoms can initially be subtle. However, if it is not resolved, your symptoms may escalate. Common signs, Kaplan said, include:
- Continuous neck pain
- Frequent headache
- Shoulder and upper back pain
- Reduced neck mobility
Dr. Kyle Smith added that as the technical neck begins to step in, you may notice stiffness in your neck and spine.
Can it prevent technical necks?
You can avoid the technical neck, but you need some positive changes. According to Dr. Kyle Smith, “Resting frequently, changing positions and stretching, all of which helps reduce stress on your neck.” He also recommends keeping your phone, tablet and computer screens on the face level so that you don’t have to look down at them.
Mayo Clinic recommends changing your computer posture and desk settings to avoid technical necks. Famous organizations provide the following tips to prevent neck strain on computers:
- Keep the screen away from the length of the eye or between 20 and 30 inches.
- Place your monitor or laptop on a stand until you are below eye level. You can reach 15 degrees of eye gaze by placing the top of the screen between 0.5 and 1.5 inches lower than the eye height.
- Keep your wrists straight, your elbows bent about 90 degrees, your knees aligned with your hips, and your feet flat on the floor.
Will the technical neck disappear?
Yes, if you change your habits, the technical neck may disappear. Kaplan advises: “The best thing a person can do is limit the time they look down at the screen.” He added that solving the technology neck “does not require extensive effort, just mindful practices and simple exercises.”
If you need to work on your phone or computer, eliminating or significantly reducing screen time is not always easy, which makes screen position even more important.
Stretching and specific neck movements can also relieve your neck strain, resting frequently from the screen. Set a timer to get up every hour and relax your neck and shoulders.
Tips for improving technical neck
If you already have a technical neck, there are several ways to improve it. You may want to look for a more ergonomic office chair or get a new neck support pillow to make sure your sleeping position doesn’t exacerbate your problem. Physical activities may also quickly relieve pain.
Something as simple as stretching routines can greatly affect your existing technology neck discomfort. “Stretching should be done regularly, especially after long periods of use of the device,” said Dr. Kyle Smith. “A variety of stretching exercises are performed to increase range of motion and strengthen the neck muscles.”
Technical neck stretch
Kaplan recommends cervical retraction to combat technical neck pain. He recommends taking the following steps to complete the stretch, which can be done several times throughout the day.
- Sitting: Make sure you are aligned with your body upright.
- Perform retraction: Without tilting your head, just pull it back, as if you are doing a double chin. Let your eyes look forward.
- Keep and release: Keep this position for one second and return to the starting position.
- repeat: Perform this exercise 10 times or as needed.
Dr. Jeremy Smith said trapezoidal stretching might help. He explained how to do it:
- Grab and stretch: First grab one ear with the other hand and bring it to the opposite shoulder.
- breathe: Take a deep breath as your neck muscles and nerves stretch.
- repeat: Replace the other side and complete the same stretch.
“Sometimes the tension in other parts of our body emits the same pain in the technical neck. I'll take some time to roll my shoulders back and slowly warm up the area.” He suggests that this action can help you determine if the pain is really coming from the neck and shoulders.
In addition to stretching, it is important to perform appropriate postures. Dr. Okubadejo told CNET: “Positions are larger than the roles most people realize. Even if the slight forward tilt of the head increases stress, over time, postures can cause stiffness, discomfort and even nerve stimulation. Early habits of identifying and correcting poverty can make significant differences in long-term spinal health.”
Will technical neck cause more serious problems?
The remaining untreated neck may cause more serious problems. “Technical necks can cause more serious problems such as tension nerves and herniated discs,” warned Dr. Jeremy Smith. “It's really important to consult a medical professional when you start feeling uncomfortable and pain in your neck.”
Mayo Clinic agrees that technical necks can go beyond neck and shoulder muscle pain. Any additional spinal pressure on the neck can cause pain from lower back to herniated discs. The technical neck may even create pressure on the mandibular joint and muscles, causing pain in the temporomandibular joint, commonly known as TMJ.
When to see a doctor
If you are developing chronic pain, it's time to see a doctor. The Cleveland Clinic recommends that if lifestyle modifications do not relieve pain, it’s time to seek professional help. In other words, if stretching and screen changes are not enough, medical intervention may be required.
In addition to seeking advice from a primary care physician, visiting a chiropractic or physical therapist may also be helpful.
Bottom line
Given how much time most of us spend on computers and mobile devices, the technology neck is a common condition. While you can prevent this pain by lifting the screen so that you don’t tilt your head down, other lifestyle changes may help.
Make sure you take a break from the screen regularly and integrate your neck and shoulders into your daily routine. If you suffer from chronic pain, you should visit your healthcare provider for more advice and treatment options.
