Some people walk into a coffee shop, airport or waiting room and pose as they pose as they like. If used for long periods of time, you may start to feel the effects of pain, stiffness, and discomfort known as “high-tech neck” or “text neck.”
Americans spend an average of 4-6 hours a day looking at mobile devices and tablets, but in many cases they often don’t notice their necks being bent. The average head weighs 11 pounds. When you bend your neck more than 20 degrees and look at your smartphone or tablet, the weight of your head puts excessive strain on the muscles in the rear radical, causing stress on the cervical spine. In addition to neck pain, it can cause discomfort and inflammation in the upper back and shoulders.
Physiotherapist and board-certified orthopedic specialist, Dr. Phil Grattan shares some insights into the conditions. Grattan is also an assistant professor at the Miami University of Physical Therapy Department at Miami School of Medicine, and says high-tech users need to raise awareness of high-tech necks.
Grattan said people need to be more aware of the time they spend looking down at the devices, staring at the screen without taking a break, and early signs of neck pain and other symptoms.
“This was created entirely by us and the modifications could go a long way,” Grattan said.
To prevent neck pain, Grattan recommends these steps.
Take a break every 10-20 minutes. Keep your head straight and hold the phone directly in front of you, not towards one side. Bring your smartphone or tablet as close to the eye level as possible. Use a head-up or posture protector app that reminds you not to bend your neck.
He recommends these behaviors to reduce pain.
Take a break from using the device, straighten your neck, move your neck left and right to loosen your physical therapist and muscle work for a customized ergonomic setup for posture recognition and use of workstations and technology. Perform normal neck stretching and strengthen your posture and neck. Works with a physical therapist. A physical therapist may perform manual therapy, including soft tissue massage, if neck pain is severe or persistent. Find a medical professional.
Original issue: March 14th, 2025, 3:10pm EDT
