How to Keep You & Your Teen From Getting Tech Neck

Neck pain is one of the top five causes of disability in the United States. For about half of people who experience it, the pain becomes chronic, lasting for at least several months. And tech neck is a major contributor.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide comprehensive care for neck pain, including conservative, minimally invasive, and surgical solutions.

Take a few moments to learn more about tech neck, including proven prevention tips and ways we can help.

The basics of tech neck

Tech neck is pain, soreness, or stiffness that stems from poor posture while you’re using digital technology, such as a smartphone, tablet, or computer. Research shows that nearly 75% of college students and 65% of people who work from home experience it. 

Given that teens average over seven hours of screen time per day, they’re at risk for tech neck, too. If your tech-loving child isn’t experiencing symptoms yet, digital device use could easily make way for pain and irritation in adulthood.

How to prevent tech neck

You and your teen can lower your risk for tech neck symptoms by shifting your habits. Smart shifts to consider include:

• Keeping your devices 20-30 inches away from your face
• Keeping screens near (versus well below) eye level
• Using ergonomic devices, such as a computer stand or standing desk
• Taking frequent breaks during lengthy device use
• Exercising and stretching your back and neck muscles

Maintaining good posture can help, too. Aim to keep your head aligned with your shoulders and hips when you’re sitting or standing, with your back fairly straight and your neck relaxed.

Good exercises for preventing tech neck include chin tucks, shoulder rolls, and yoga poses, such as downward dog. 

What to do about neck pain

If your neck pain doesn’t improve with lifestyle changes and home remedies, such as applying a warm or cold pack, appropriate treatment can go a long way. Our experts can assess your neck pain at an exam, including an imaging scan if needed, and then recommend the best next steps. 

Depending on the cause and severity of your symptoms, your provider may recommend physical therapy, oral medication, a nerve block, or epidural injections.

For severe neck pain that fails to respond to conservative care, we may suggest surgery. Disc replacement, for example, can alleviate herniated disc pain associated with technology use. 

To learn more about tech neck or get personalized support, call Spine Institute of Florida or schedule an appointment through our website today.