Chances are you’re spending more time than ever looking at a screen, whether it’s working from home or video chatting. The increased use of this technology carries a greater risk of back and neck pain, popularly known as “tech neck.” This condition results from the posture you subconsciously assume when looking at a screen, which generally involves pushing your chin forward and flexing your neck down. Maintaining this unnatural posture for a prolonged period causes microtrauma to the neck and upper back, leading to stress and pain. This post discusses the following four ways to avoid tech-related orthopedic stress:
- Workstation
- Posture
- Breaks
- Stretches
Workstation
Many home offices use surfaces that aren’t specifically designed for that purpose, including beds, dining room tables and sofas. They don’t allow for good posture, so you should set up a proper work environment to use your computer while minimizing your risk of pain and injury. In addition, a physical therapist or specialist in rehabilitation can assess your workstation and make suggestions for improving it. If you’re working from home, these changes may qualify as medical treatment that you can declare as a deduction on your taxes. Your physician can provide a note verifying the medical necessity of the improved workstation.
Posture
Most people lean over their desks when they type, which is the primary cause of tech neck. Correct this tendency by placing your keyboard on your lap to keep you from bringing your shoulders and chin forward. You should also place your shoulders against the back of your chair when you type.
Breaks
Take a break from your desktop computer after no more than an hour, during which you should stretch your neck and shoulders. You take even more frequent breaks from your phone to prevent tech neck. If you’re just watching video without using your keyboard much, you should also get a device that keeps your phone at eye level, so you don’t need to hold it. Frequent movement and stretching is generally more beneficial for your body than remaining stationary. This practice maintains blood flow and keeps muscles from getting stiff. In particular, keeping your neck in one position for too long causes discomfort that can eventually develop into more serious medical problems.
Stretches
Perform Bruegger exercises during your breaks from your computer. This activity consists of sitting straight at the edge of your chair and extending your arms out from your body with your palms facing up. Squeeze your shoulders to bring your arms behind you and your palms close to each other. Hold this position for 30 seconds while breathing deeply, and repeat this procedure three to four times. You can also strengthen your upper back while sitting at your desk by using resistance bands to perform scapula rows.
You’ll probably tend to stretch your neck by touching your chin to your chest, but this is the worst thing you can do when you have tech neck. This condition is caused by posterior neck muscles that are weak due to elongation. Anyone with tech neck should stretch the front of their neck and strengthen the back of their neck, rather than stretching it.