Understanding Tech Neck 

Tech neck is a modern condition that results in neck pain caused by our overuse of technology. This condition, also known as text neck, has been happening more and more due to how often we all look down at our phones each day. Here are the symptoms of tech neck and how Texas Spine and Sports Therapy Center can help. 

Tech Neck 

While tech neck isn’t officially a medical diagnosis, it is a term commonly used for a repetitive stress injury where excessive texting or mobile device use is believed to be the primary cause. Spine-Health reports that symptoms commonly associated with tech neck include: 

• Pain in the neck, upper back, or shoulders. This pain might only be located in one specific spot and feel intense or stabbing. However, it also could be a general ashiness or soreness that covers a broader region. 
• Forward head posture and rounded shoulders. Muscles in the neck, chest, and upper back can become imbalanced due to prolonged forward head posture. This imbalance can make it hard or people to maintain good posture with the ears directly over the shoulders. 
• Reduced mobility. With text neck, the neck, upper back, and shoulders may all experience some tightness and reduced mobility. 
• Headaches. Muscles at the base of the neck can spasm and become painful. This pain can also be referred from the neck up to the head. Looking at screens for long periods of time, no matter your posture, can increase your risk for eyestrain and headaches. 
• Increased pain when you flex your neck. Text neck symptoms can worsen when the neck is flexed forward in the position that originally caused the problem — when you’re looking down at a device. 
• Cervical radiculopathy. A more rare symptom of electric shock-like pain, pins and needles, tingling, numbness, or weakness can be due to cervical radiculopathy which occurs when a cervical nerve root becomes compressed. 
• Balance issues. Another uncommon symptom from tech neck is balance issues. Prolonged amounts of time in forward head posture have been linked to lack of balance control due to the head’s center of gravity migrating further in front of the body. 
• Jaw pain. The last uncommon side effect of tech neck can be jaw pain caused by a misalignment in the cervical spine and muscle imbalances. 

Further, Spine-Health explains, where and how the pain is felt is different from person to person. For example, a person who primarily looks at a phone screen while using both hands (or no hands if it’s sitting on a table or your lap) could be more susceptible to having pain happen on both sides of the neck and upper back. Whereas for those who use one hand will likely find their pain is one-sided. 

At Home Treatments for Neck Pain

If you have neck pain, it’s best to have your condition overseen by a medical professional. However, there are exercises you can do to strengthen your neck so it can better support you while you look at your screens each day. Try these suggested exercises to fight tech neck:

1. Exaggerated nod. To do this, start by sitting down with your shoulders relaxed. Look up to the ceiling slowly, reaching as far back as you can go. From here, take your gaze towards the floor and look towards the ground. 
2. Downward facing dog. This exercise is good for opening the chest and shoulders which can easily be rounded by all our device usage. Begin on all fours, tucking your toes and lifting your hips high reaching your hips towards the ceiling. Drop your head so your neck is long and hold this position for three deep breaths. 
3. Cat-cow. Your core and pelvis will help you drive this pose. Start on all fours, with your shoulders stacked over your wrists. Place your hips above your knees, and the tops of your feet into the ground. To begin the ‘cat’ phase, use your abs to curl your spine towards the ceiling while tucking your tailbone. To do the ‘cow’ phase, swoop and scoop your pelvis so your belly drops down to the floor. Cycle through these two moves right after another for a few reps. 

Neck Pain Treatment Options

The treatment best for you will be dependent on the severity of your condition and pain. For quick relief, we offer injections at Texas Spine and Sports Therapy Center that can calm inflammation and release tension without affecting any other area of your body. Other treatment options with our office can include:

• Manual therapy from the chiropractor to reset misalignment
• Massage and stretching to loosen up tight muscles
• Relaxation techniques to help relieve tension
• Chiropractic adjustments
• Chronic pain management treatments to help you avoid the need for medication and surgery 
• Corrective care for the cervical spine to help restore the curve 

If you’re ready to fight your tech neck pain, make an appointment with us today!