Tech Neck

What is Tech Neck?

Tech neck is a modern term used to describe pain and stiffness of the neck caused by the prolonged use of modern tech, such as phones, tablets, and computers. It develops over time from sustained poor posture—mostly the forward head posture most people adopt when looking down at screens. Over time, this position places excessive strain on the neck, resulting in issues with the muscles, tendons, and ligaments associated with the cervical spine.

Why is this posture bad?

Many people look at their phones at 45–60 degrees, meaning the neck may support 4–6 times the normal load for extended periods. Over time, this can lead to muscle fatigue and joint irritation.

Common Symptoms of Tech Neck

• Stiff neck

• Pain and soreness in the neck and shoulders

• Tight muscles in the upper back

• Tension Headaches

• Numbness and tingling in the arms and hands

• Radiating pain down the arms

Over time, there can be postural changes such as rounding of the shoulders, forward head posture, and an increased rounding of the upper back.

Neck pain is now one of the most common musculoskeletal complaints worldwide. The good news is that Tech Neck is preventable and treatable.

Treatment of Tech Neck

Tech Neck and Acupuncture

Acupuncture helps to relieve the symptoms of Tech Neck by relaxing the muscle of the neck and shoulders, releasing the built up tension from poor posture.

In acupuncture, Tech Neck can be seen as involving three major meridians: The Gallbladder (GB) meridian, the Urinary Bladder (UB) Meridian, and The Governor Vessel (GV). Other meridians, like the Small Intestine (SI) meridian can also be involved. Treating points located along these meridians can release tight muscles to alleviate pain.

Tech Neck and Cupping Therapy

Cupping therapy can increase blood flow to the affected area and release myofascial tension. Three cupping techniques can be utilized to achieve this: sliding cupping, flash cupping, and stationary cupping.

Prevention of Tech Neck

Prevention focuses on posture, ergonomics, and movement.

Screen Position

• Keep screens at eye level

• Avoid looking down for long periods

Phone Habits

• Hold phone closer to eye level

• Avoid texting with the phone in your lap

Computer Setup

Good workstation setup includes:

• Monitor at eye height

• Keyboard at elbow level

• Feet flat on the floor

• Back supported

Take Breaks

Follow the 20–20–20 rule:

Every 20 minutes:

• Look 20 feet away

• For 20 seconds

Also stand and move every 30–60 minutes.