Given that people are spending about five hours a day on their smartphones – it’s no surprise we are seeing a lot of patients come in with what we call “Tech Neck”. It’s a result of looking at their devices with their neck and head facing down.
This type of posture creates a lot of stress on the neck, upper back, and shoulders.
If you saw the film Jerry Macguire, you know that human heads weigh about eight pounds. This makes the human head relatively heavy compared to the size and structure of the neck, and a forward head posture allows gravity to pull downward on the head. This forces the muscles of the upper back and neck to constantly fight this gravitational pull, working quite hard to keep the head from falling. Better postural positions, with the head centered over the spine, allows the spine to function as it was meant to- supporting the weight of the head and requiring only a little help from the muscles.
The most common symptoms that we see here at Parkside Clinic in Southeast Portland include tight and tender muscles of the upper back and neck, including what are called myofascial trigger points – tender areas that are infamous creators of pain and headaches. Additionally, the spinal joints come under a lot of stress in this position, leading to neck and upper back pain, reduced ranges of motion, and stiffness.
To prevent “Tech Neck”, sit upright, with the head over the spine and shoulders. Keep the shoulders in a “back and down” position, resisting the urge to have them roll “up and in”. Take frequent breaks from the screen; while doing so, stretch the muscles of the upper back, neck, chest, and shoulders.
The pain may also extend beyond the neck and back. You could develop pain in your arms, elbows, and hands. This is also the result of sustained stress on the musculature, this time of the forearm and hand. We treat these conditions with massage, myofascial release, ultrasound, and chiropractic manipulation.
You should see a chiropractor when you begin experiencing these symptoms. Come in for an evaluation, treatment, and recommendations on how to avoid these problems going forward.
Treatment includes chiropractic adjustments to alleviate pain and joint dysfunction, massage, and myofascial release to reduce muscle hypertonicity and tender points, and postural and exercise instruction to avoid ongoing problems.
We will also provide you with several stretches and exercises to help alleviate symptoms, improve strength and posture, and reduce pain. Come on in and we’ll show you!