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Looking down at your laptop, phone or tablet can cause pain in your neck. You are more likely to develop repetitive muscle strain or stress injury if you stay in a lean, head-forward posture for a long time. This problem is commonly known as tech neck and can be avoided by following a few guidelines. In this blog, we have provided effective tips that can help prevent tech pain with ease.
Make Sure To Raise Your Screen Higher
It would help if you held your tablet or phone up close to eye level to avoid bending your neck down or sloping your head forward. Buy a holder to elevate the device higher if your arms are tired of holding the screen higher. You can also rest your elbows on a table or elsewhere to position your arm comfortably.
It Is Essential To Take Frequent Breaks
Taking frequent breaks is a must if you have to look at a screen for a long period. These breaks should be used to change your posture and move around, keeping your spine aligned and your muscles loose. You are advised to take a break of 2-3 minutes after every half an hour. You can also set the alarm on your mobile to remind you if required.
You Should Sit In A Chair With A Headrest
The type of chair you sit on can determine if you can maintain a proper posture and, in turn, avoid tech pain. It is a good idea to use a chair with a headrest. Keep the back of your head against the headrest while using the screen. Following this guideline will stop you from looking down with your neck flexed forward.
Stretch Or Strengthen Your Muscles
The forward head position cause muscle imbalance in the long run. Streghtenining your neck, chest, and upper back muscles can help to prevent these imbalances. Also, keeping these muscles in good shape helps to support the head and minimize the strain on your cervical spine.
You can also do exercises focusing on your abdominal and lower back muscles. While you might think these exercises are a waste of time, these muscle groups play a crucial role in supporting your upper body, including your neck.
Consider Pain As A Warning Sign
Pain in your neck and between the shoulder blades, tingling or numbness in the arms, and frequent headaches can indicate a more critical problem than you think it to be. Be very careful to pay close attention to these signs and adopt immediate measures to avoid the head-forward posture straining your neck.
What Are The Symptoms Of Tech Neck?
We have also provided the common signs of tech neck in the pointers below. They will help you identify the problem early and act accordingly.
- Aching discomfort in the shoulders, lower neck, and the upper back
- Stabbing sharp pain that is very intense and localized at one particular spot
- Frequent headaches
- Stiffness in the upper back, lower neck, and the shoulders
- Reduced mobility
- Feeling a lot of pain while tilting the head
- Discomfort in the jaw due to misalignment in the cervical spine
Now that you know the signs of tech pain and the tips to avoid the problem, resolving the problem will be a relatively easy affair. If you cannot do it alone, get in touch with The Chiro Guy. We provide excellent chiropractic services that can be used to treat stubborn back or neck pain.