You probably have "Tech Neck" - What is it? and how do you reduce the effects?

If you work on a computer as part of your job, or as is most likely the cause, stare at your smart device at length on any given day of the week you probably have the symptoms of what is commonly referred to as "Tech Neck". You see it everywhere you look nowadays, at the bus stop, on the train, waiting in line at the store and incredibly even whilst some people are walking, their head forward and rounded shoulders, looking down awkwardly over their tech devices like the hunch back of Notre Dame.

Your head and that lovely massive brain of yours are really quite heavy. According to Wikipedia - "The human head typically weighs between 2.3 and 5 kilograms" and it is being held in place by several Tonic ( or postural) skeletal muscles working together in your neck and shoulders to keep it where it should be and constantly fighting the effects of Earth's gravitational force.

According to Deloitte Access Economics, Mobile Nation 2019 - "Mobile technologies are embedded in everyday life. Today, 89% of Australians own a smartphone (Deloitte, 2018a), and the average Australian spends three hours every day using their smartphone - working, playing, connecting with family and friends".

Thats a very long time to have your muscles actively engaged, under load and turned on, can you imagine holding a plank for that long? What does this prolonged isometric contraction & held positioning do to your neck? it results in headaches, neck spasms and sore shoulders which account for roughly 85-90% of common presentations in clinic or from mobile massage clients.

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.

As you flex your neck and your chin moves towards your chest, the weight of your head is increased as your head's centre of gravity is moved beyond its base of support (your shoulders) and becomes unbalanced and a forward head position of just 3-4 cm can result in double or even triple the load on the cervical spine and the Tonic muscles holding your head up.

So what can you do to reduce the causes of Tech Neck? - you can start by doing the obvious and limiting your screen time per day, easier said than done and even the most strong willed person may struggle against their addictive nature. When you are using your computer or tech device, be conscious of your posture and try to reset it periodically, say every 10-15 minutes of use you consciously reassess how you are sitting, your shoulder position and eye-line with the screen.

One good way to focus on and correct your posture is to use a postural queue colour. This is a great way to remind yourself of your general overall posture daily and can be used to include your body position when using your devices. Pick a colour, and purchase some little round stickers of that colour, place them around your home or work environment and every time you see one it will remind you to focus on how you are sitting in space at that moment and make changes to better your posture.

If you are relegated to an office chair all day, the best advice is to sit with a 25°-30° tilt back so that the compressive force is taken off your vertebral discs and the neck muscles aren't constantly engaged to hold your head upright. Ensure you have good lumbar support and keep a rounded lower back. People often find this position naturally when they relax and lean back slightly in their chair. As with other sitting job roles, you should take breaks and get up and move around every 20-30 minutes, even if it's only for 1 minutes of movement, this will keep the blood circulating better and allow the movement of other systems like the lymphatic system (body's defence that relies entirely on you moving for it to transport the vital lymph around the body) to keep working effectively.

All the other good things you are repeatedly told throughout life will play a big part in reducing the effects of modern living including tech neck, they include things like making sure you exercise regularly and eat a balanced diet full of good nutrition. Sleep is a massive player here also with the recommended nightly average being between 7-9 hours with a strong emphasis on those hours being as close to the natural cycle of the sun as possible.

Massage will of course reduce the severity of the pain and discomfort from the symptoms of tech neck by relaxing those hypertonic or overactive neck and shoulder muscles and re lengthening them to their natural position. Couple your massage treatments with the above ongoing awareness and correction of poor posture and you will see a reduction in your symptoms, leading to a happier healthier life.

If you're suffering any of the above symptoms, which if you're reading this you most likely are, book in now and start taking care of this modern plague of poor posture and literally be a head above the rest!

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