‘Tech neck’: What it is – and how to avoid it

Did you know? Tilting your head forward at a 45- to 60-degree angle – which we do when we’re looking down at our phones or other devices – can add 40-45 pounds of strain to your neck!

All of this can add up to “tech neck” syndrome.

Also called “text neck,” the condition “refers to neck pain and stiffness caused by repetitive strain of the muscles in the back of the neck,” Jefferson Health says. “If your head is consistently in a downward incline to look at your phone, it affects your back neck muscles, which were not designed to endure this much force for prolonged periods.”

The result: muscle tightness, fatigue, pain, stiffness and discomfort.

So, what can you do to prevent it? To start, Jefferson Health says, keep your neck straight when you’re looking at devices. This position places the least amount of stress on your neck muscles.

You can also:

• Sit in a supportive chair or an adjustable desk, or use a laptop stand. All of these will help you sit up straight or better position the devices you’re using.
• Hold your cellphone up higher, aligning it with “a more natural eyesight position.”
• Take 20- to 30-minute breaks from using your devices.
• Gently stretch your neck and shoulder muscles regularly.