Tech Neck – How Your Chiropractor Can Help
Tech neck is a condition that arises when one spends too much time on a computer, cell phone, or tablet. It is both painful and persistent. As a Chiropractor I will help you discover ergonomic methods to prevent discomfort while aiding you with adjustments and stretches to alleviate existing pain or discomfort.
What Exactly Is Tech Neck?
Tech neck occurs when the neck muscles work too hard when looking down at a device, slumped over a keyboard, or staring at a computer screen. This term is related to the pain when the neck muscles become overworked and sore from this constant bending motion.
Have you ever spent an extended period of time working on the computer or from your phone and had the sudden urge to stand up tall, push your shoulders back, and massage your neck? The tightness, soreness, and dull ache have begun to set in. This need to align your neck and upper back is due to the strain your body is experiencing.
The good news is that I can help you alleviate the discomfort caused by tech neck.
How Can Chiropractic Help?
Chiropractors specializes in the structure of your spine and neck, which means they are skilled in handling all your musculoskeletal concerns. Once I have completed an assessment, an individualized treatment plan will be initiated, including stretches, light exercise, and non-invasive adjustments. The goal is to work your spine and neck back into alignment to alleviate the stress and pain. The adjustments should increase your range of motion, and all of that stiffness will allow for more comfortable periods of work and school.
A little education about proper posture and the use of ergonomic workspaces will help you return to pain-free.
Here are a few ways you can prevent tech neck:
- Invest in a new ergonomically correct office chair and desk. While phones are the ultimate culprit for tech neck, sitting at a desk where your screen is too low or in an ergonomically incorrect position can have a similar effect. Your computer screen should remain at eye level while your back and neck remain straight.
- Get a chair with a headrest. Chairs with headrests will help you maintain proper posture and prevent tech neck. This will help hold the back of your head up and keep you in the appropriate position during the day.
- Raise and position your phone screen higher. This will prevent you from bending your neck and sloping your head forward.
- Get Up and Move. If you work at a desk job where you need to sit and stare at a screen all day—one of the best things you can do is to get up and start walking around. This will help get your blood circulating and help give your neck a break.
- Exercise. Ensure you get at least 30 minutes of exercise daily to help strengthen and loosen up those neck and upper back muscles. The more active you can be, the better.
Prevention Is The Key
Like most other ailments you will experience concerning your musculoskeletal system in your lifetime, using preventative measures will always be a better option than arriving at our office reactively. Some treatments can take weeks or months of consistent effort to find relief, but preventing them in the first place should be the priority.
Lastly, if you have recently begun working from home more, returned to school, or are spending increasingly more time on your electronic devices, it’s a good idea to book a consult with us for prevention advice.
Tips for Maintaining Spinal Health Between Chiropractic Visits
Getting older is a privilege, but it doesn’t mean we must be okay with declining bodies. As we age, the impact of all the wear and tear we’ve put on our spines throughout our lifetimes can dramatically affect our mobility.
Although our spines are naturally affected by years of living, there are steps that we can take to ease the damage so we have comfort and great mobility well into our later years. Aging doesn’t have to be something we fear; rather, it is a right we all have to live out our lives with as much movement and excitement as we have always had.
Here are five tips that can help you to maintain a strong spine:
Stay hydrated. This is one of the easiest ways to ensure flexibility and strong discs. Our bodies need water to function, including our spine, spinal cord, discs, ligaments, and muscles. Dehydration directly dries out the discs in your spine, which, over time, can lead to back pain, stiffness, and brittle discs.
Avoid prolonged sitting. This can compress the discs in your lower back and contribute to poor posture, leading to stiffness, pain, or long-term spinal issues.
To maintain a healthy spine, stand up and stretch every 30 minutes to relieve pressure on your spine and improve circulation. Regular movement reduces muscle tension, aids in back pain prevention, and prevents the negative effects of a sedentary lifestyle.
To remain consistent, you can use tools like phone alarms, fitness trackers, or other mobility apps to encourage you to build healthy daily habits.
Maintain a strong core. Of the many muscles in your back that support your spine, the deep core muscles do much of the heavy lifting. These muscles include the deep and superficial abdominal muscles, the back muscles, the buttocks, and the pelvic floor region. Strengthening the core and lower back will enhance correct posture, balance, and stability and reduce the risk of common issues like chronic back pain or herniated/bulging discs.
Daily stretches. Incorporating stretching into your daily routine can be one of the best things you can do for yourself. Stretching will significantly improve your blood flow, help maintain optimal mobility, and reduce muscle stiffness. Productive stretching includes your lower back, hips, hamstrings, abdomen, and upper back. Supporting the alignment of the pelvis and spine while maintaining loose hips will allow you to remain more agile over time.
Daily walks. Low-impact activities like walking are the best daily choice when it comes to long-term spine health and mobility. As long as you pay special attention to your posture, incorporating short walking breaks regularly will help to improve bone strength, increase circulation, relieve tension, and promote overall well-being.
Having a Chiropractor on your healthcare team is essential to your wellness, but what you do between those visits is what really matters. This is and always will be a team effort.
Be sure to reach out to us. It’s never too late or too early to learn how to care for your spinal health.