Heads up

In today's screen-heavy world where many people spend most of their day bent over their phone, tablet or computer, aches and pains in the neck, head and shoulders are inevitable.

What is tech neck?

Tech neck is pain, stiffness and discomfort caused by spending long periods looking down at phones, tablets, computers or other screens.

“The weight on the neck changes as we tilt our head forward. Every 15 degrees has a greater impact on the spine,” said Ashutosh Pradhan, neurosurgeon with Lyerly Neurosurgery at Baptist Health.

An adult head weighs about 10 to 12 pounds in a neutral position. As the head tilts forward, the strain on the neck increases. A typical texting angle of 45 to 60 degrees can add 50 to 60 pounds to the neck. Just the smallest tilt forward – even 15 degrees – can add 27 pounds of pressure.

This repetitive strain may cause injury to the muscles and other tissue structures of the neck portion of the spine, called the cervical spine.

Dr. Pradhan said tech neck can affect people of all ages.

"The degenerative changes that come from working on a computer over the years can increase tech neck issues later in life, but we're seeing more and more young people with these issues, even teens," he said.

Symptoms to watch for

The most common complaints associated with tech neck are:

• Shoulder and/or upper-neck pain
• Stiffness
• Soreness
• Headaches (usually in the base of the head or radiating to the forehead and eye)
• Neck spasms
• Pain between the shoulder blades
• Creaky shoulder joints

In more severe cases, bulging or ruptured disks in the spine may pinch nerves in the neck, causing numbness, tingling or weakness in the arms or hands.

Simple ways to relieve neck pain

We know screens aren't going away. The good news is, there are ways to help prevent or alleviate the aches and pains associated with tech neck.

• Move. Take stretch breaks every 30 minutes to get blood circulating and move your neck in a different position.
• Sit up. The pelvis and lower back need to be in an erect position to allow the rest of the spine to maintain a neutral position. The shoulder blades should be back while the neck is upright. The proper position will have your chin parallel to the floor.
• Stand up. Adjustable standing workstations allow for proper postural alignment.
• Exercise. Exercises can strengthen the muscles in the neck as well as the thoracic or middle spine. Examples include using an elliptical or stationary bicycle, jogging, swimming or brisk walking. Exercise sends oxygenated blood to tired muscles, which helps prevent inflammation and pain. It can also help strengthen your core, ease tension in the muscles and mitigate weight gain.
• Get in line. "Asking yourself the most simple question can help you avoid tech nech: How do I keep my neck neutral and not in a forward position?” Dr. Pradhan said. “Most of us are looking down and this is what actually causes a chronic injury. Laptops can be propped up so that your eyes hit the middle of the screen. Cell phones are much harder to do this with. Being cognizant of our time on phones is important.” For laptops, you can also use a separate keyboard and mouse so the monitor is at eye level and you don't need to reach for accessories. If you're working from home, have a designated workstation.
• Focus. Proper eyewear can help. Straining to see the screen can affect neck posture.

What is neck degeneration?

Neck degeneration is the gradual wear and tear of the bones, disks and joints in the cervical spine. Poor posture can contribute to and accelerate the progression of neck degeneration.

When people are slumped in a chair with the lower part of the neck flexed forward and the upper part extended in a forward position, excessive, abnormal force is placed on the lower discs and joints, compressing upper joints and soft tissue.

“Neck degeneration can start off as neck pain which is debilitating in itself,” Dr. Pradhan said. “But this can lead to disk narrowing of the spinal canal (stenosis) or a disk herniation, which both may require a surgical intervention. The quicker the disks in our neck degenerate, the more likely people will experience neck pain or arm pain from nerve compression.”

When to see a doctor for neck pain

“Neck pain lasting for more than a couple of days isn't normal,” Dr. Pradhan said. “Seeing a physical therapist early on is important. Not only are exercises essential, but understanding proper body mechanics can be just as important. If you start experiencing pain down the arms, numbness, weakness, balance problems, or bowel bladder issues, though, it’s time to see a primary care doctor or a spine specialist.”