Here’s How To Avoid “Tech Neck”
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Pain in the Neck: If you’re not spending a big chunk of your day working on a laptop or scrolling on your phone (or both), you’re probably in the minority. Large amounts of screen time are a reality — and a necessity for many people’s careers. “Tech neck” is a common side effect. It’s caused by the hunched-over, head-forward position we assume when looking down at our screens, which strains the upper trapezius muscles of the shoulders and upper back. The result is literal pain in the neck (and shoulders and back). Here’s how to avoid it.
How to Do it: Sit so your ankles, knees, hips, and elbows are at 90-degree angles. Bring screens up to eye level, not vice versa. Raise your laptop or tablet by putting it on a stand or stack of books. Use a remote keyboard so the laptop becomes just a screen. Move around and change positions every 20 minutes.
The Benefits: The average human head weighs 10 to 12 pounds, but gravity can make it feel like it’s 40 to 60 pounds when it’s pulled forward. Over time, “tech neck” can become more severe, affecting our posture, the spine, and the nerves in the neck and back.
