A few months ago my chiropractor pointed out to me that I had a case of “tech-neck” to which I responded “a case of what?”, he proceeded to say “Yes! Look at the three horizontal lines on your neck….and your shoulder muscles…have you been getting headaches? ”

We live in a tech world, where we spend anywhere from two to six hours a day texting and reading on our smart phones, tablets, and computers—usually in a neck-bent position. Over the course of a year, this adds up to…you do the math! Enter “tech-neck”, the term coined to describe the electronics-induced condition causing alignment issues, fine lines and wrinkles on your neck, not to mention stiff pain and serious health conditions. Let’s discuss the ways to prevent, reduce, and reverse these unpleasant lines, neck and shoulder pain.

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What causes tech-neck?

Looking down at your cell phone, tablet, or other wireless devices too frequently and for sustained periods of time while unaware of poor posture. When you sit up straight and tall- as your mom and dad advised – your head weighs about 10-12 pounds. But with each increase in forward tilt of your head, the stress on your neck increases. If your head is tilted downward at a 45-degree angle to check on the latest IG reel, emoji text, or email, your head now “weighs” about 50 pounds! Holding this position causes physical stress and strain of all the tissues and structures, including:

• Vertebrae
• Facet joints
• Discs
• Tendons
• Ligaments
• Muscles

What are the symptoms of tech neck?

Headaches, stiff necks, neck spasms, and pain between your shoulder blades are common complaints. Some people say they have a hard time looking up after looking down for a long time. In severe situations you could get numbness or tingling or weakness that goes down into your arms because of a pinched nerve in your neck.

How do I prevent tech neck?

1. Raise the phone (and other devices) to eye level so your head isn’t slouched forward or too high.
2. Set reminders to look up from your devices.
3. Stretch and walk around every half hour.
4. Try the Text Neck app. It offers immediate feedback about your posture. 
5. Be aware of your posture—stand up straight, chin up, shoulders down, tailbone tucked in, core engaged. 
6. Practicing pilates and yoga regularly will help you improve movement patterns, increases body awareness, and incorporates breath work.

I already have it, how do I make it better?

Luckily, improvement can be had with some daily self-care.

1. Strengthen and stretch your neck muscles 10-15 minutes a day by doing yoga postures widely used by athletes and trainers: downward-facing dog, cat-cow, padahastasana (forward fold), bow pose and camel pose. 
2. Gua Sha neck facials every day. Gua Sha loosens neck muscles and improves blood circulation, lymphatic drainage, and skin elasticity. Bye, bye neck lines!
3. Treat yourself to a massage.
4. Go see your chiropractor. An adjustment helps relieve pain and addresses the structural issues that tect neck creates over time.

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Do you have tech-neck? Have you tried any of the above recommendations before? Tell me what’s worked for you in the comments!