Many people spend several hours a day looking at their phones, tablets, and computer screens. COVID-19 has many of us staying inside on our devices for a prolonged period of time. This can lead to neck and upper back pain called “Tech Neck.”
What is “Tech Neck?”
Tech neck is a term that refers to the pain associated with the forward head posture while looking at an electronic device. Your head weighs approximately 9 to 10 pounds. Your neck is designed to support your head, but when it is held in an unnatural forward posture it can make it feel like 15-20 pounds. This is what causes neck, upper back, and shoulder pain. This ergonomically improper position causes your muscles, tendons, and ligaments in the front of neck to tighten while the muscles in the back of your neck lengthen. Tech neck can also cause headaches, muscle stiffness, numbness, and tingling. It is important to keep your head, neck, and spine in proper alignment so that your body is supported.
How do I fix Tech Neck?
Now a days, using electronic devices is unavoidable. Want a few simple stretches that can be incorporated into your day to day activities to help prevent Tech Neck? Here are a few exercises Dr. Ressler, Oviedo chiropractor recommends to combat the symptoms of Tech Neck:
Dr. Ressler suggests, “trying a neck nod to counterbalance the forward head position from looking at your phone.” You can increase the mobility in your neck by sitting or standing with your feet shoulder width apart. Relax your shoulders and then look all the way up towards the ceiling or sky. Take a deep breath while pausing in this position. Try and look further back. If you can’t, that is ok, don’t force it! Move your head back to looking straight forward and repeat.
Another great stretch to ease pain from tech neck is tucking your chin. This will ease the stress off your neck and cause your head to be pulled back into alignment. While sitting in a chair, lengthen your spine by sitting up tall as if someone were pulling you up by a string attached to the top of your head. Keep your chin parallel to the floor and tuck your head and chin back towards your spine. This will cause you to have a double chin. Be careful not to jam your head back and over tuck your chin. You do not want to put too much pressure on the back of your neck. While holding in this position take a few deep breathes and release your chin forward. Dr. Ressler, Oviedo chiropractor tells his patients that you can do these stretches anywhere whether you are at a desk or at home watching TV.
It is also important for you to establish a chiropractic care routine to counter act the symptoms of pain associated with tech neck. As your chiropractor in Oviedo, FL Dr. Ressler uses a special tool called an “Activator.” The Activator corrects the misalignment of the exact bone out of place in your neck. It is pain free and involves no twisting or cracking of the neck. Dr. Ressler, Oviedo chiropractor will give you a comprehensive evaluation to evaluate your injuries and daily habits. He will also recommend stretches and strengthening exercises that are specifically tailored to your condition. Dr. Ressler, your chiropractor in Oviedo will show you how to practice proper ergonomics that will help to prevent pain and injuries.
Looking for a chiropractor near me that can alleviate tech neck?
Don’t live with the pain, numbness and tingling caused from Tech Neck!
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