“Tech neck,” the act of stressing muscles while using phones, tablets, and computers, resulting in neck and shoulder pain, stiffness, and soreness, is a problem that’s getting worse. You see it everywhere. In homes and offices, while walking down the street, riding the bus, or standing in line. Don't let the pain from Tech neck ruin you day to day activities.
Americans spent a daily average of 5 hours and 53 minutes with digital media, without practicing correct postures these daily activities could lead to severe Forward Neck Syndrome
To understand what’s happening, you need to understand the physics involved. When the head is correctly aligned with the neck (Figure 1, far left), it weighs about 10 pounds. The anatomy of the neck, including muscles, bones, and ligaments, is perfectly designed to support this weight, and there is no strain.
But when the head is lowered, like when you’re looking at your smartphone (Figure 1, far right), the weight supported by your neck increases drastically. In this case, it’s a six-fold increase to 60 pounds. Hyperextension of the cervical vertebrate of the spine.
The result? Headaches, neck spasms, and creaky shoulder joints
How Tens can help relieve pain caused by Tech neck
TENS, or Transcutaneous Nerve Stimulation, like those from Itouch, offers affordable drug-free alternatives to effectively treat neck pain
A study in 2013 demonstrated that people who were treated with TENS therapy had significantly fewer hospital and clinic visits, had fewer physical therapy visits,
(TENS) is a therapy that uses low voltage electrical current to provide pain relief. A TENS unit
consists of a battery-powered device that delivers electrical impulses through electrodes placed on the surface of your skin.
The electric current stimulates nerve cells that block the transmission of pain signals, modifying your perception of pain. Nerve stimulation raises the level of endorphins, which are the body’s natural pain-killing chemical. The endorphins then block the perception of pain.
So, what can you do about tech neck?
This can all be avoided by changing a few habits. Here are 5 easy steps to alleviating tech neck pain.
1 – Raise your screen higher
Whether you are sitting at your desk or slouched on the couch, hold your phone or tablet up close to eye level. This will avoid shifting your neck away from it’s natural alignment.
2 – Take regular breaks away from your desk/screens
If you look at a screen for extended periods of time, take regular breaks, stretch, and refocus. Also, go focus your eyes on something in the distance, a long way away, as this will help with eyestrain and improve eye comfort.
3 – Strengthen your neck muscle
Tuck your chin down as though it were touching your chest, then slowly raise it upward. Then gently turn your head over one shoulder, then the other. If you experience pain or feel dizzy, stop, and give me a call.
4 – Podcast as you commute
When you commute to work, don’t look down at your screen playing candy crush. Instead, download some podcasts, plug and play, and sit upright with your headphones in. Not only will you strengthen your posture, you may also learn something fascinating.
5 – Recline that chair at work
A better way to sit is with the chair reclining 25-30 degrees with a good lumbar support to prevent slouching. In this position, the discs in the back, as well as the neck, are subjected to much lower forces than in an upright position, and the muscles in the back of the neck no longer have to contract to hold your head up.