In a world driven by technology, excessive screen time has been proven to affect mental health, social well-being, and general wellness. But did you know it also directly impacts your spinal health?

Often especially when you’re on your phone, you pull the weight of your (somewhat heavy) head forward away from its ideal spot above your shoulders. When your spine defaults to this position, after years of this posture, you may develop a forward head posture or tech neck.

The good news is that tech neck is usually completely reversible. So, here are three simple ways to prevent and treat this unwanted and uncomfortable posture!

1. Identify Tech Neck

Before you treat your tech neck, you need to identify if you have it or if you’re on your way to developing it. Here’s a checklist that outlines typical signs and symptoms of forward head posture.

Rounded shoulders: Take a close look at your normal posture when standing. You may have tech neck if your shoulders are slouched and your head leans forward not in line with your shoulders.

Tip: Ask someone to take a side profile photo of you for an accurate assessment.

Pain and stiffness: If you suffer from headaches, regular shoulder and neck pain, or stiffness that makes moving your shoulders and neck difficult, it’s possible you have a forward head posture.
Numbness and tingling: Forward head posture often causes pressure on your nerves near the top of your spine, this can lead to tingling or numbness in your arms and hands.

If you experience any of the above symptoms, it’s worth investing in the wellness of your spine and correcting your posture. In most cases, a full recovery is just around the corner.

2. Modify Your Posture

To prevent and treat tech neck, your goal must be to maintain the neutral alignment of your spine. Simply put, you need to stack your head above your shoulders and your shoulders above your hips. Here are some top tips.

Keep your screens at eye level. As you raise your screen, your head moves back to its perfect spot above your shoulders. Modify your office equipment and support your arms when you’re sitting on your phone – your spine will love you for it!
Take regular breaks. Avoid sitting on your phone for longer than 30 minutes at a time. Take a walk, stretch, drink some water and move your body in between.
Be aware of your posture. Learn what the right posture feels like and keep tabs on yourself, add a post-it to your computer screen, use a posture reminder app, or ask your colleagues to remind you.

3. Stretch and Strengthen Your Muscles

Years of slouching forward leads to imbalances in the soft tissue around your neck and shoulders. Your back muscles lengthen forward, which weakens them. Your chest muscles shorten and get tight and need to be stretched.

To correct this imbalance, keep active and stretch regularly, maybe when you get up for a break during your work day? Here are a few ideas:

Chin tucks involve squeezing your chin right into your chest (kind of as though you were making a double chin).
Shoulder rolls (forward and back) help relieve tension.
Sideways neck stretch includes pressing your ears into each shoulder.
A chest stretch can involve using a doorway (placing one arm on each side of the doorframe and leaning forward) to stretch through the front of the body.

If you’re concerned about the severity of your tech neck, the best thing you can do is visit a professional. Chiropractors combine manual therapy (targeted massage) with specific exercises that together combat tech neck and restore the health of your upper spine.

Our team at Bradford House Chiropractic & Wellness Centre will assess your spine and understand your lifestyle. Then we will create a personalised treatment plan that supports your spine, restores your posture, and relieves your pain naturally. Let us help you stand tall and feel strong again. Contact us today to book your appointment!