If you spend hours working at a desk or are often on your device, you may be familiar with “tech neck” – a strain caused by extended periods of poor posture that can lead to neck pain, stiffness, and even headaches. This common issue is becoming more prevalent as our devices become a bigger part of our daily lives. Fortunately, chiropractic care may offer solutions to help relieve discomfort and improve posture.
Here’s how chiropractic adjustments can benefit those suffering from tech neck along with helpful tips for managing it.
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ToggleWhat is Tech Neck?
Tech neck, also known as text neck, occurs when the neck remains in a forward-bending position for extended periods. This posture strains the muscles, tendons, and ligaments in the neck and upper back. The longer you hold this position, the more pressure it places on your cervical spine, leading to symptoms like:
- Neck and shoulder pain
- Stiffness in the upper back
- Headaches, often tension-related
- Limited range of motion
Over time, if left unaddressed, tech neck can contribute to postural issues, which can affect overall health and comfort.
How Chiropractic Care Can Help
Chiropractors specialise in musculoskeletal health, focusing on aligning the spine to relieve tension and improve function. For someone dealing with tech neck, a chiropractor may offer personalised assessments and adjustments to address the underlying causes of their discomfort.
Addressing tech neck can not only relieve current discomfort but also help prevent long-term issues. Benefits of a chiropractic adjustment may include:
Reducing Muscle Tension: Adjustments can help to relieve the muscle tension that builds up from extended periods of poor posture.
Improving Spinal Alignment: Poor alignment can contribute to muscle strain. Chiropractic adjustments aim to restore spinal alignment, reducing the strain on muscles and ligaments.
Encouraging Better Posture: Through chiropractic care, you may gain a better understanding of how to hold your posture, both at work and during daily activities, to prevent tech neck from recurring.
Reduced Risk of Chronic Pain: By managing tech neck early, you can help prevent it from evolving into a chronic problem.
Improved Range of Motion: Correcting poor posture can increase flexibility in the neck and shoulders.
Enhanced Focus and Comfort: When you’re not in pain, it’s easier to stay productive and maintain focus.
Chiropractic care may assist in restoring balance and supporting the body’s natural healing process. However, individual results vary, and a chiropractor can assess your specific needs to determine the best approach for you.
Our Tips for Office Workers to Address Tech Neck
Making small adjustments to your workspace and daily habits can help reduce the risk of tech neck. Here are tips from our Chiropractors, for those working at a desk or frequently on devices:
Set Up Your Workspace Ergonomically: Position your computer screen at eye level to prevent prolonged forward neck bending. See the Australian Government’s recommendations on ergonomic desk setup.
Take Regular Breaks: Every 30 minutes, take a quick break to stretch and reset your posture. Simple stretches like tilting your head side-to-side can relieve tension. View our recommended stretches in our Office Worker Wellness: Desk Stretches blog article.
Practice Mindful Posture: Sit with your back straight, shoulders relaxed, and feet flat on the floor. Keeping your head aligned over your shoulders can help reduce strain.
Strengthen Core and Upper Back Muscles: Exercises that strengthen these areas can support better posture and reduce the risk of tech neck.
Limit Screen Time When Possible: If you can, reduce non-essential screen time, or set device reminders to prompt posture checks.
By incorporating these practices into your routine, you can help alleviate the discomfort caused by tech neck and promote long-term spine health.
Consider Seeing a Chiropractor for an Assessment
If tech neck is affecting your daily life, consider consulting a chiropractor for an assessment. A professional chiropractor can offer personalised advice and treatment options that may help alleviate symptoms and support healthier posture habits. With the right care, you can work towards lasting relief and a healthier, more comfortable lifestyle.
Disclaimer: All information is general and is not intended as a substitute for professional medical advice. Liberty Health and Happiness can consult with you to confirm if a chiropractic approach is suitable for your needs.
References:
- Tsantili AR, Chrysikos D, Troupis T. Text Neck Syndrome: Disentangling a New Epidemic. Acta Med Acad. 2022 Aug;51(2):123-127. doi: 10.5644/ama2006-124.380. PMID: 36318004; PMCID: PMC9982850. (Accessed 31 October 2024)
- Physiopedia, What is text neck? https://www.physio-pedia.com/Text_Neck, [Accessed 5 November 2024]
- New York Presbyterian, How to prevent tech neck,https://healthmatters.nyp.org/how-to-prevent-tech-neck/, [Accessed 5 November 2024]
- Cleveland Clinic, Chiropractic adjustment, https://my.clevelandclinic.org/health/treatments/21033-chiropractic-adjustment, [Accessed 5 November 2024]
- https://www.worksafe.qld.gov.au/safety-and-prevention/hazards/hazardous-manual-tasks/working-with-computers/setting-up-your-workstation#:~:text=A%20fixed%20sitting%20desk%20should,and%20avoid%20sharp%20desk%20corners. [Accessed 31 October 2024]