What is a Tech Neck and How It Affects Your Spine; Tips for Addressing | Health

Tech neck, also known as text neck, is a common problem these days due to excessive use of mobile phones and sedentary jobs that require you to sit in front of a screen for hours. It often begins with discomfort in the neck, shoulders and back. It can also cause stabbing pain, headache, neck stiffness, jaw pain, or numbness in the arms and hands. If you bend your neck forward and look at the screen or mobile phone for a long time, you will get this condition. (Read also: Common Posture Mistakes We All Make; How to Fix Bad Posture)

Studies have shown that just bending the neck forward by 15 degrees puts about 12.5 kg of extra weight on the neck. This increases neck flexion to 16 kg at his 30 degrees and 27.2 kg at 60 degrees. This greatly increases the load on the cervical spine, making it more susceptible to minor as well as major injuries.

You may not realize it, but putting your neck in this uncomfortable state for too long can have permanent effects on your joints and cervical spine.

“Cervical discs and facet joints, with continued abnormal posture and high loading, lead to very early disc degeneration and arthritis of the facet joints known as cervical spondylosis. These changes are irreversible and many The case is progressive,” said Consultant & Spine Surgeon Global Hospital, Parel Mumbai.

Correcting a tech neck requires immediate action to correct your posture. Always use the screen at eye level and take breaks between tasks to stretch your muscles.

Dr. Bamb offers helpful tips to prevent technecks.

1. Correct posture and ergonomics

Make sure your ergonomics are correct at work, not just when using the screen. The “chin parallel to the ground” rule of thumb should solve most posture problems. , is an ergonomically favorable change.

2. Intermittent rest and stretching

No matter how much attention is paid to posture correction and ergonomics, long periods of continuous posture can lead to muscle fatigue, thereby causing neck pain and degeneration. It’s about breaking the cycle of posture. Intermittent rests in a reclined position are helpful to reduce weight transfer through the head and neck. Intermittent stretching also increases blood supply to muscles, maintains tension, and reduces muscle fatigue.

3. Increased muscle strength

The trapezius and scapulohectoral muscles are dynamic neck stabilizers. These provide strong support for the cervical spine. Improving their strength and maintaining good muscle tone has been proven to slow degeneration as well as improve neck symptoms.

4. Last but not least, a change in attitude

Reducing dependence on gadgets, inculcating active lifestyle changes, and proper diet helps the spine and body overall. These changes are attitude and personality changes that require effort and willpower is a surefire way to protect your spine and body.

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