In today’s digital and mobile world, people rely heavily on technology for work, entertainment and communication. However, one unintended consequence of increasing screen time is a condition known as “tech neck” or “text neck.” As a pain management specialist, I have seen a marked increase in this condition over the years, and how it is affecting people of all ages.
Tech neck is a modern musculoskeletal condition that results from the strain placed on the neck, shoulders and upper back due to prolonged use of electronic devices such as smartphones, tablets and computers. It refers to the misalignment and strain caused by the forward head posture that people often adopt when looking at their screens for extended periods. Over time, this poor posture leads to chronic pain, stiffness and discomfort in the neck and upper back.
The term “tech neck” or “text neck” is often used interchangeably, though text neck specifically refers to the posture people adopt while looking down at their phones. Regardless of the term used, the result is the same: a strain on the neck and surrounding muscles that leads to significant pain and discomfort if left unchecked.
The early signs of tech neck often begin as mild discomfort but, if left unaddressed, quickly escalates into chronic pain. Symptoms include the following: neck pain or stiffness; pain across the shoulders; headaches; numbness or tingling; and reduced mobility.
When people lean forward or slouch while using their devices, the weight of the head is unsupported. This position increases the strain on the muscles and ligaments in the neck and upper back, leading to pain and discomfort over time.
With the widespread use of smartphones, tablets and laptops it is clear that people are spending more time than ever in front of screens. According to recent studies, the average person spends over six hours a day on a digital device, which significantly increases the risk of developing tech neck. Additionally, remote work and virtual learning, both of which became more common during the COVID-19 pandemic, have contributed to longer periods of screen time, further exacerbating the condition.
Children and teens are particularly susceptible to tech neck. With the rise of smartphones, tablets and laptops, younger generations are spending increasing amounts of time on these devices.
This poses a significant concern, as their bodies are still developing. Poor posture at a young age can lead to long-term musculoskeletal problems, including tech neck. Children and teens are also not as aware of the importance of taking breaks or maintaining good posture while using technology, which increases their risk of developing tech neck at an early age.
Certain careers and jobs are more susceptible to tech neck and contribute to lower back pain. Professions that involve long hours of sitting at a desk, working on a computer or using a smartphone are particularly problematic. Some of these careers include: office workers or people with “desk jobs;” drivers; healthcare professionals; and teachers, and police officers.
Additionally, individuals who frequently look down at their smartphones while commuting or during breaks also risk exacerbating tech neck and developing lower back pain.
The good news is that tech neck is preventable with some conscious changes to posture, device usage and lifestyle. In order to reduce risk, individuals should: maintain good posture; take breaks every 15 to 20 minutes; set up an ergonomic workstation; and avoid prolonged device use.
If left untreated, tech neck can lead to several serious issues, including:
Chronic neck pain: Ongoing strain can lead to persistent discomfort requiring medical intervention.
Cervical spine problems: Prolonged misalignment can cause herniated discs, nerve compression or degeneration of the cervical spine.
Poor posture: Tech neck is a contributor to long-term postural imbalances, leading to additional musculoskeletal problems, including shoulder pain and kyphosis (a rounded upper back).
Headaches: Tension headaches become more frequent and severe as a result of muscle tightness and poor posture.
Treatment for tech neck typically involves a combination of self-care strategies, physical therapy, and professional interventions. Here are some effective prevention tips:
Stretching and strengthening exercises: Regularly stretching the neck, shoulders and upper back relieves tension. Strengthening exercises for the core and back muscles also improves posture and reduce strain.
Physical therapy: A physical therapist will design a personalized program to address postural imbalances and provide specific exercises to relieve pain and prevent further injury.
Osteopathic Manipulative Treatment: Am osteopathic physician that uses a hands-on approach to treat mechanical pain using various techniques
Chiropractic care: Chiropractors help realign the spine and provide manual therapy to alleviate pain and improve posture.
Massage therapy: Therapeutic massage helps relax tight muscles and reduce pain associated with tech neck.
Tech neck is a growing concern in our digital age, affecting people of all ages and occupations. However, with awareness, prevention and early intervention, it is possible to reduce the risk and manage the condition effectively. People who experience pain related to the symptoms of tech neck should seek professional advice from their doctor or a pain management specialist.
Dr. Bestin Kuriakose is an interventional spine and pain management physician at New York Spine Institute. He specializes in minimally invasive procedures and innovative treatment modalities aimed at improving patient outcomes and quality of life. His clinical expertise lies in the management of musculoskeletal disorders, chronic pain, and neurological conditions, where he offers comprehensive care and specialized therapeutic interventions.
