Tech Neck !

So, the ironic thing about this post is that 99% of you will be reading this on your mobile phone. I’m as guilty as the next person for phone overuse but on this occasion, I’ve written this post on my laptop (which, lets be honest, isn’t a massive amount better).

It’s estimated that we probably spend 700 to 1,400 hours per year putting stress on our spines through mobile phone use, a condition now officially recognised as Tech Neck. 16-30 year olds might be the biggest phone users of all of us, spending an additional 5,000 hours in this position but we’re all guilty of mobile phone overuse. 

I am now seeing more and more younger patients with early signs of arthritis and scoliosis as well as degenerated joints and discs. Unfortunately, unless this problem is addressed then it’s only going to get worse.

Here are the facts -

The human head weighs about a 5kg. But as the neck bends forward and down, the weight on the cervical spine (between the base of the skull and the top rib) begins to increase.

·       At a 15-degree tilt, the tension on your neck muscles increases by approximately 7kg.

·       At a 30-degree tilt, your neck bears an additional 6kg—making it 18kg in total!

·       At a 60-degree tilt, the strain skyrockets. Your head feels like it weighs a staggering 27kg.

This posture puts immense strain on your neck and upper back muscles, joints, tendons and ligaments, potentially causing discomfort, stiffness, and long-term issues if left unaddressed.

How do we combat Tech Neck and stop ourselves effectively turning back into apes (posture wise only of course)?

·       The most obvious way is we need to greatly reduce screen time. Take breaks every so often.

·       Try to keep the top of the screen at eye level (very uncool I hear you say but you’ll thank me later in life)

·       Exercises such as neck stretches, chin tucks and shoulder blade squeezes (feel free to get in touch if you need advice on these).

·       If you get persistent neck or back pain then consult a professional.

If you need advice on any of the above please feel free to contact me at matt@mh-st.co.uk or text/whats app 07912754088 (with the top of your screen at eye level obviously 😊)