Understanding Tech Neck

Tech Neck is a condition that occurs due to poor posture while using electronic devices. When we use our phones or tablets, we tend to flex our neck and shoulders, leading to further strain on the muscles and joints. The more we do this, the more tension builds up, leading to pain and headaches.

The Importance of Good Posture

Good posture is crucial for maintaining good health. It helps prevent muscle and joint pain, improves breathing, and enhances physical performance. By sitting more upright, we can reduce the strain on our muscles and joints, and avoid developing Tech Neck.

Awareness is the first step in solving the issue of Tech Neck. Most children may not be aware of their bad posture while using their devices, so it’s important to point this out to them and remind them to sit more upright. By bringing their chest up and lifting the phone to align their gaze straight, they can avoid flexing their neck and shoulders.

Simple Steps to Combat Tech Neck

In addition to improving posture, it’s important to avoid remaining in the same position for a long period of time. Taking a break every 30 minutes, even if it’s just to roll the shoulders and turn the neck side to side, can help reduce tension buildup. These simple actions will not only help combat Tech Neck but also improve overall posture and prevent other issues related to bad posture.

Tech Neck Video Transcript

You might have noticed your kids are spending a lot of time on their phones and tablets. If they are, then they might have “Tech Neck.” So, what is Tech Neck? It develops when you’re in a poor position while using your devices. This is quite a common issue that you might see with your kids.

Now, why is this a problem? The more flexed you are, the heavier your head is. This creates more strain and tension on your muscles and joints. If you let this build up over time, it can lead to pain and headaches.

Tech Neck Fix

So, what can you do about it? How can you help your kids correct this posture? The first step is just awareness. They are likely not aware that they’re doing this because they’re focused on their devices. So, you can point this out to them and gently remind them when you notice that this is happening. If they become aware of it, what you can do to correct it is simply sitting more upright. So, if we’re down like this, actually bringing the chest up and lifting the phone so the gaze is more straight as opposed to looking down. You can also look at the phone just with a gentle nod of the head, rather than a bend through the back and the upper neck.

Tech Neck Exercises

The last thing you can do, which is the most important, is to not remain in this position for a long period of time. So, every 30 minutes, it’s encouraged to just roll the shoulders, turn the neck side to side. Even that simple break will help stop the buildup of tension that leads to pain and headaches.

I encourage you to give this a try and encourage your kids to give this a try. If you do have any trouble or you’re still finding that there are problems, feel free to comment “Tech Neck” below, and we’ll be in touch.

Conclusion:

By following these simple steps, you can help yourself, and your children combat Tech Neck and improve your overall health. Remember, good posture is essential for maintaining good health, and simple actions such as taking regular breaks and sitting more upright can make a big difference. If you are experiencing any trouble, don’t hesitate to seek professional help from your local physiotherapist. Let’s move better, feel better!

Today, we will show you a simple test to monitor the build up of muscle tension in the upper trapezius, a muscle at the base of the neck.

It’s important to be aware of increased muscle tension which can lead to strain and later, pain. Cath will show you how to feel for tension in the upper trapezius by raising her shoulder or stretching her neck.

When testing, the muscle should be soft and relaxed, if tensed, it it often due to the shoulders rolling forward and the upper trunk being bent. Correct this by gently straightening the upper trunk and pulling the shoulder blades back and down. Ideally, check for muscle tension and correct every 30 to 60 minutes. If you still can’t reduce tension in the upper trapezius by correcting your posture, visit our website for a simple routine of exercises.

If tightness or tension persist, there may be other issues that we can address, call Northwest Physiotherapy Group on 9370 5654.

Mr T’s main goals:

1. To be able to stretch pain-free after prolonged sitting(self rated 7/10 where 10 is normal painfree function).
2. To be able to sit for 2 hrs without leg pain(4/10).
3. To have no shoulder pain after squash(8/10).

We performed a systematic assessment  of Mr T’s musculoskeletal system and found the following imbalances:

1. Muscle guarding around both shoulders, R>L.
2. Poor sitting posture and weak shoulder stabilisers, R shoulder blade poorly positioned.
3. Restricted R shoulder rotation.
4. Restricted R hip flexion and lumbar flexion(bending forward).
5. Restricted hamstring flexibility R>L.
6. Stiff lower thoracic and lumbar segments L2-4.

Through a clinical reasoning approach, we worked out together that Mr T’s R hamstring flexibility was a good test to measure changes in his condition. Through a process of treatment directed testing, we found the biggest and quickest change in this test occurred with a R subscapularis release, which improved Mr T’s hip and shoulder movement concurrently.

Through further work on the shoulders particularly the subscapularis muscle, postural correction and motor control strategies, we were able to achieve all of Mr T’s goals and resolve his hamstring pain within a few sessions.

This case demonstrates how upper body posture can influence symptoms in the lower body, and how a systematic whole body approach is required to solve these type of problems. In Mr T’s case, he spent long hours sitting for work and also driving, and his poor sitting posture was having a detrimental effect on his musculoskeletal system.

If you would like to learn more about the neuroscience behind the approach we used with Mr T, please click here.