Tech neck: What is it and how to stop it

If you’re reading this article on your phone, you’re probably looking down. The problem with that is that you could be in danger of developing a stress injury called ‘tech neck’.

Bupa physiotherapist Carly Stewart explains why tech neck is a growing problem and how you can prevent it.

Australians clock up about 6 hours a day on their devices,¹ and all that time looking down has led to a modern stress injury known as tech neck, or tension neck syndrome.

Tech neck, also known as text neck or screen neck, is a repetitive stress injury caused by long periods of looking down and forwards. This position creates strain and stress on the neck and shoulder muscles, resulting in pain, stiffness or soreness.

“When we tilt our head forward to look at a phone or laptop, it increases the load on the muscles and joints of the neck and upper back,” says Carly.

It can also cause issues for your mid and lower back and lead to headaches.

The Australian Chiropractors Association recently reported that 64% of Australians are living with neck pain caused by overuse of devices, with women aged 31-40 most at risk.²

And it’s not just our phones that are to blame. Time spent on computers, laptops, gaming consoles and smartphones is contributing to the rise of tech neck.

Being aware of your desk posture is key to reducing your risk of tech neck.

“A well-set-up workstation means your head is balanced over your spine, your shoulders are relaxed, and your lower back is supported,” says Carly.

“This reduces strain on the neck and shoulders and can prevent many common issues like headaches, neck pain, and even nerve irritation.”

Some simple rules to follow are:³

• Making sure your feet can sit comfortably flat on the floor.
• Keeping your screen at eye height so you aren’t looking up or down.
• Aligning your wrist and elbows with your keyboard so you don’t have to flex your wrists up or down while typing.

Staying in any position for too long can create strain and stress on your body, causing aches and pains.

Health and safety recommendations are to take short breaks from desk work of 5-10 minutes at least once every hour.⁴

For smaller devices that we tend to hold closer to our bodies, making the strain on our necks worse, experts suggest taking a break every 15 minutes.⁵

“Even a minute or 2 to stand up, stretch, or move around can make a big difference,” says Carly. “It helps reset your posture and gives muscles a chance to relax.”

Support your neck and shoulder health by incorporating some simple stretches into your daily routine, says Carly.

“Even shrugging the shoulders up and then releasing them helps ease tension. It’s also good to stand and stretch your arms overhead every so often.”

For much of the working day we may need to be on a laptop, computer or phone. So, it’s even more important that when we can be device-free, we take the opportunity.

Avoid excessive scrolling in the evenings by putting your phone in another room and turning off notifications.

Occupy your hands with something else like making dinner or lunches for the next day, playing a card game with the kids or folding the washing.

Try leaving your phone inside when you’re in the garden or on a short walk with the dog.

And, if you are on a device, be mindful of how you’re holding it, says Carly. “Try to bring the device up to eye level rather than bending your neck down. If you’re reading or watching something longer, consider propping it up on a stand.”

Tech neck might be a modern problem, but with a few simple changes to your routine, you can make it a thing of the past.