Tech Neck Is A Real Pain-Literally!!!
Hello!
The term "tech neck," also known as "text neck," originated from chiropractor Dean L. Fishman. It refers to the forward head posture from constantly looking down at your phone, tablet, and laptop. This puts extra strain on your neck, shoulders, and upper back, leading to pain, stiffness, headaches, and can even negatively impact your mid and lower back, breathing and posture. This repeated position can lead to Kyphosis (excessive rounding of the upper back), also known as Dowager’s Hump.
I was working on a new weight routine at my gym a few months ago and while observing my movements in the mirror, I noticed a slight hump on my upper back. I later asked my chiropractor to have a look, and she confirmed that I have a more pronounced kyphosis. I’ve always had a slight kyphosis, which I attribute to poor posture as a kid. I grew quickly in grades 6-8, was the tallest in my class, and was very self-conscious about it, so I slouched.
My husband Ben has also noticed a change in my posture while walking. The kyphosis has caused a forward-lean gait, making walking challenging and slightly off-balance.
My chiropractor and physiotherapist think my now more pronounced kyphosis is directly attributed to my poor posture while using my devices. They both explained that the tech neck has become an epidemic because of our poor posture while spending endless hours on our devices.
Over time, Kyphosis can develop because of poor posture, leading to other health issues.
.
What to do?
Seek Professional Help
If you notice a change in your posture or feel regular neck, shoulder, or upper back pain, consult a chiropractor or physiotherapist for a proper diagnosis and treatment plan.
Prevention
Ergonomic Setup: Ensure your screens are at eye level to reduce the need to look down. I only work on my computer if it is on a table or a portable laptop stand/pad. It is possible to text and scroll on your phone at a higher level, but it takes some getting used to.
Spend less time on your devices. I understand how challenging this is and know I spend way more time on my devices than I need to, but I have been making significant changes in this area. I have never looked at my phone when I’m walking or driving. The other day, Ben was driving and almost hit someone while they were texting and crossing the street.
I need to use my laptop and phone throughout the day for my part-time job and yoga business, but I don’t need to be on them constantly, and I have been trying to take extended breaks. Seeing the hump on my upper back and knowing that spending too much time on my devices directly impacted this has been a good motivator.
Check your posture. How do you sit when you're binge-watching your favourite show? What’s your posture like when walking, driving, sitting or reading? Be more aware of your posture, and correct it when you notice slouching.
Exercises
These exercises will help counter poor posture and prevent and reverse kyphosis.
Back bends benefit the entire back by strengthening muscles, improving flexibility and mobility, and stretching the pectoral muscles.
Sphinx is a gentler version of the cobra pose. It is recommended that you practice it regularly for kyphosis because you can hold it for a few minutes. Start slow, hold for 30 seconds, and increase the holding time to 2-3 minutes. Practice every day or at least 3-4 times per week.
Cat Cow Pose is a gentle full range of motion stretch for your back muscles and spine. Start in table pose (on your hands and knees). When you inhale, arch your back and lift your head; when you exhale, round your back and drop your chin to your chest. You can move as fast or as slow as you like. Practice for a few minutes every day.
Foam Roller Stretches. Many types of foam rollers are available. For these stretches, you need a firm roller that is 18 inches long and 6 inches in diameter. The one I use is smooth, but you can purchase one with bumpy knobs.
Thoracic Extension on Foam Roller
How to do it: Lie on your back with a foam roller under your upper back, just below your shoulder blades. Gently roll your spine over the foam roller, allowing it to press into your back.
Benefits: This exercise helps stretch and mobilize the thoracic spine, improving mobility and potentially relieving some symptoms associated with kyphosis.
Important: Ease into it. Try a few rounds, and then increase with each use. It is recommended that you do this every day; when you notice improvement, you can pull back to three times per week.
Self-Mobilization Foam Roller
Lie on a foam roller vertically so it runs the length of your spine between your shoulder blades.
Plant your feet on the ground with your knees bent to help balance.
Extend your hands backward behind your head with elbows bent, or let them hang down in a Y position (whichever is more comfortable) and relax into the position. Consider letting your elbows fall backwards towards the floor.
Take deep breaths and focus on your breathing.
Complete activity x 5 minutes to improve spinal mobility. Practice daily.
Doorway Pec Stretch
Stand in a doorway and place your arms up at shoulder height so your arms are touching the door frame
Keep your head level, and step through the doorway with one foot until you feel a stretch across the front of your shoulders/chest.
Hold stretch 20-30 seconds, rest, then repeat.
The amount of forward lunging will determine the amount of stretch you feel.
If this position is uncomfortable, you can place your arms below shoulder level) and repeat the stretch.
Another option-instead of stepping forward, keep your feet parallel, and lean forward with your torso.
I have found the cat cow pose and stretches with the foam roller to be the most effective for my situation. I also regularly see my chiropractor, physiotherapist and massage therapist for treatment.
We’ve all heard about the adverse effects of too much screen time on mental and cognitive health, sleep, and even relationships. Not caring for your posture while using your devices can mess up your body's biomechanics. Hopefully, you will feel motivated to spend less time glued to your screens and more time participating in life.
Stand tall and be well.
Anita
Resources
1. Mayo Clinic
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.
