Beyond Good Posture, There Are Several Ways to Avoid Tech Neck

Professionals have always been a vital part of the economy, but now they’re more important than before, producing outcomes such as increased labor market participation, not to mention enhanced skills and knowledge base. Many professions or jobs are completed while sitting at an office desk, which involves moderate physical effort and working in front of the computer. Lengthy periods of time sitting in the same position lead to neck stiffness (or deconditioning of the muscles) and shoulder pain. The ever-evolving screen technology we’ve come to rely on is the culprit behind tech neck.

Tech Neck Can Be Bad for Long-Term Health

With the COVID-19 pandemic and the rise in working from home, there’s evidence to suggest that neck issues are common among employees. Throughout the day, people use their computers/laptops and phones. What do these activities all have in common? The answer is tech neck, of course. Bending the head downward to look at an electronic device for too long results in soreness, stiffness, and even injury. In rare cases, tech neck can cause radiating pain down the arm and a loss of the spine’s natural curve.

The severity of the symptoms varies from individual to individual. However, they’re more noticeable in workers with an increased level of activity on an electronic device. Looking down shifts your head’s center of gravity. With time, you get used to looking down while doing daily activities. The more your muscles tighten, the more pressure they put on the disks in your neck and spine. The vertebral disks wear out faster, so the spinal cord is put under immense pressure as the canal gets narrower. The disks become more prone to herniating.

After a long day, pain and discomfort aren’t out of the ordinary. Nonetheless, if the situation persists and you find it difficult to perform basic activities, you should see a doctor. The solution isn’t an operation. It would be best to schedule an appointment with a physical therapist. If non-operative measures fail to produce good results, surgery is in order.

When You Sit in A Chair, Maintain the Proper Posture of Your Neck

The ideal position for your neck is when your ears are directly aligned with your shoulders. If you’ve been noticing aches and pain, it’s time to change your sitting posture. Using a reclining chair is a good idea because it’s more relaxing. At least 25 degrees of tilt with 120 degrees recline are needed for good lumbar support. The back, as well as the neck, are prone to much lower forces as compared to an upright position. This position will prevent you from looking down with your neck flexed forward.

When you’re lying down, you have to maintain cervical lordosis to keep the neck in an optimum position. This can be accomplished by using a neck roll pillow. It’s ergonomically designed to provide a soothing sleep posture to relieve pain. There are smaller and larger neck rolls that you can switch to, depending on your neck size. A quick search on the Internet will reveal merchants that offer neck roll pillows. The good news is that they’re not too expensive. Sleeping on your back is more helpful. If you like to sleep on the side, keep a pillow under your knees.

Other Ways to Prevent and Overcome Tech Neck

Taking A Break Is Beneficial for You and Your Work

If you’re too busy to take a break, it’s a sign you need to slow down. Even if you’re striving to hit a deadline, you shouldn’t be working non-stop. Don’t force yourself to work past the point of fatigue. Take a break every now and then. Get up from the computer and leave the office. Even if it’s two or three minutes, taking a physical break can make a huge difference. Walking around increases blood circulation, so it’s good for the entire body, not just the neck joints and muscles. Don’t continue work and let the pain get worse. No ergonomic tool will replace the benefits of walking away from your desk and moving your body.

Elevate Your Computer Screen So That Your Eyes Hit the Top of The Screen

Bring the computer screen to your eye level to improve posture. Correctly placing your computer monitor can also prevent eyestrain. The top line of the screen should be 30 degrees below your eye level. Of course, you can make slight changes to viewing height and angle to accommodate your unique needs. If the monitor is too high, it will force your head to tilt backward, so you’ll end up with neck and shoulder pain. It’s worthwhile investing in a standing desk. Contrary to popular opinion, you don’t need to stand all the time. Do half an hour of intense work and stand for conference calls or completing spreadsheets.

Practice Simple Range of Motion Stretches

Don’t waste any more time and get stretching. Stretch your neck forward, backward, and side to side. If a particular movement is painful, it can be avoided. Hold each stretch for about 30 seconds. Stretches can be performed in a sitting or standing position. Repeat each stretch 10 to 15 times. Arrange the desk so that essential objects are within immediate reach. Otherwise, you have to lean across the desk a lot, and you won’t enjoy the same support for your neck.

Reducing Screen Time Can Work Wonders

Your job requires spending most of the time in front of the screen. To reverse the damage caused by sitting rigidly in front of the computer, avoid screen time as much as you can in your spare time. Even if you’re just scrolling through social media, that exposure will interfere with your health. Establish tech-free zones. Have a place where you can disconnect from technology. Make sure that smartphones, tablets, and TVs don’t find their way into the room where you’re eating. The dinner table is the most important social ritual you engage in with your family. If you’re prone to staring down at your phone, try to change your habits.

This article does not necessarily reflect the opinions of the editors or management of EconoTimes