Wellness@Work: How to manage ‘tech neck’

By Michelle Ryan
[email protected]

Tech neck, or "text neck," refers to the strain on the neck and upper back caused by prolonged use of electronic devices, such as smartphones, tablets, and computers. This condition results from poor posture, typically when looking down at screens for extended periods.

To address and prevent tech neck, here are some tips:

• Improve your posture
  • Sit up straight. Keep your back aligned and shoulders relaxed. Avoid slouching.
  • Align your head. Your ears should be over your shoulders, and your chin should not jut forward.
  • Raise your screen. Position your device at eye level, so you don’t have to look down. Use stands, holders, or adjustable desks for laptops.
• Take breaks and move regularly
  • Follow the 20-20-20 rule. Every 20 minutes, take a 20-second break, and look at something 20 feet away to reduce eye strain and give your neck a rest.
  • Stand and stretch. Every 30 minutes, stand up, stretch, or walk around to release tension in your neck and back.
• Strengthen and stretch
  • Do neck and upper back exercises. Strengthening the muscles around your neck and shoulders can reduce the strain caused by poor posture.
    • Chin tucks. Sit or stand up straight and gently tuck your chin toward your chest. Hold for a few seconds and release.
    • Shoulder blade squeezes. Squeeze your shoulder blades together for 5 seconds, then relax. Repeat.
    • Neck stretches. Tilt your head side to side, forward and backward, to improve flexibility.
• Ergonomic setup
  • Adjust your workspace. Ensure your chair and desk are at the right height. Your feet should be flat on the ground, and your forearms should be parallel to the floor when typing.
  • Use a supportive chair. Look for one that supports the natural curve of your spine and has proper neck support.
• Limit screen time
  • Take screen breaks. Reduce the amount of time spent on devices. If possible, switch to voice commands or text-to-speech features.
  • Use larger screens. Instead of a small phone screen, try using a larger computer or tablet to reduce the strain on your neck.

By incorporating these habits, you can help reduce the discomfort and long-term effects of tech neck. If symptoms persist or worsen, it may be worth consulting a healthcare professional, like a physical therapist, for personalized guidance.

About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.