We are spending more and more time in front of screens. Screens of all types, whether smartphones, tablets, laptops, computer screens, or even TV screens, are leading to an increasingly prominent issue.
What is Tech Neck and Forward Head Posture (FHP)?
On average, an adult head weighs about 10 to 12 pounds. It is designed to sit on top of the cervical spine, which is the neck region of the spine. When you look straight at a screen, the muscles in your neck are relaxed and don’t require much energy to hold up your head. However, every inch your head is craned forward (Forward Head Posture), it can increase your head’s weight on the spine by an astounding 10 pounds, causing pain and stiffness in the neck, shoulders, and spine. This is now known as Tech Neck (also called Text Neck). Leaning just a few inches forward can lead to as many as 60 pounds of stress on the spine depending on the angle.
Common Tech Neck Symptoms
Even reading a book can lead to an improper position of the neck. When your neck leans forward for extended periods, the tension in the neck muscles and the pressure on your cervical spine increases, which can cause several symptoms, including:
- Dull Ache in the back of the neck
- Headaches
- Stiffness in the neck and shoulders
- Numbness in the arms & hands
- Aching discomfort in the lower neck, shoulders, and upper back
Physical therapy can be effective in treating many types of neck pain. If your neck pain becomes chronic and you are not able to find relief for your tech neck without the use of pain medication, contact a physical therapist to schedule an appointment. See if your posture may be contributing to your neck pain by taking our Posture IQ Quiz!
In the meantime, here are
4 Stretches to Relieve Tech Neck Pain
Try these stretches to help relieve your tech neck pain.
- Upper Trap Stretch
- Levator Scapulae Stretch
- Corner Stretch or Pec Stretch
- Chin Tucks
If the pain worsens, becomes chronic, and/or you have frequent headaches – talk to your physical therapist to see what treatment options may be best for you.
