What is Tech Neck and What Can Be Done About It?
Tech neck, also known as text neck, is a condition characterized by pain, stiffness, and discomfort in the neck and shoulders caused by prolonged use of electronic devices.
About 91 percent of Americans own a smartphone and spend an average of four-to-six hours a day looking at the screen, according to experts. So, it is important to understand the causes of tech/text neck and what to do to alleviate it.
Researchers say that between 27 to 48 percent of workers experience neck pain each year. About 73 percent of higher educaton students do, too.
Phil Grattan, a board-certified orthopedic specialist and an assistant professor of clinical physical therapy at the University of Miami Miller School of Medicine Department of Physical Therapy, shares some insights on the condition.
What Is Tech Neck?
Tech or text neck refers to neck pain and potential cervical spine degeneration resulting from the repeated stress of keeping the head flexed (bent forward) while looking down at the screens of mobile devices, tablets, or while texting for long periods of time.
Why Does This Happen Now More Than Before?
Since the introduction of the iPhone in June 2007, the use of smartphones has exponentially risen among the entire population. According to a recent survey by Harmony Healthcare IT in 2024, Americans spend on average 5 hours and 16 minutes per day on the phone. For Generation Z, this increases to 6 hours and 27 minutes per day.
What Role Does the Continuous Use of Devices Aggravate It?
The average head weighs 11 pounds. Keeping the neck bent at 30 to 60 degrees to view a smartphone or tablet places excessive strain on the posterior neck muscles and stress on the cervical spine in an attempt to hold the head in that position. This may lead to neck, upper back, and shoulder pain.
What Can Be Done to Get Rid of the Pain?
- Be cognizant of your posture when using a smartphone or tablet. Bending the head forward for a sustained period of time should be avoided.
- Limit the total number of hours spent looking at your phone over the course of the day.
- If you need to look at your phone for a long period of time, take frequent breaks. Every 10-20 minutes is recommended.
- When using your phone, try to keep the head straight and bring the phone directly in front of you. Using a pillow to support your arms when using the phone while sitting can also help.
- Use ergonomic support devices, when possible, to position your smartphone or tablet as close to eye-level as possible. Ensure the device is directly in front of you, not towards one side.
What Exercises or Treatments Do You Use to Get Rid of It?
If neck pain persists, seek care from a medical doctor who can provide treatment and/or refer you to the appropriate health care provider. Physical therapists are providers who can help improve posture, provide education, and prescribe strengthening exercises and home neck stretches to help alleviate the symptoms.