“Tech Neck” & Headaches

“Tech Neck” & Headaches

The increasing use of technology in society, including smartphones, tablets, and computers, is leading to an increased prevalence of associated neck pain and other negative health effects such as chronic headaches.

Text/Tech Neck

“Text Neck” is a term used to describe an overuse syndrome or repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time, commonly while using technology. Excessive tension is placed on the deep muscles of your neck and across the shoulders causing acute and chronic neck pain. Research from Surgical Technology International indicates increases of up to 60 pounds of force on the neck when in a flexed forward position of 60 degrees (usual position of head when using a smartphone).

Chronic Headaches

A cervicogenic headache is a secondary headache caused by an underlying condition such as neck injuries. These headaches can often be confused as migraines or cluster headaches but have much different forms of treatment. People with these headaches experience neck pain and stiffness in which pain begins in the neck or back of head and can radiate towards the front.

Symptoms include:

  • Reduced neck range of motion
  • Worsening headache with certain head/neck movements
  • Increased pain and tenderness to the touch in the neck region

Treatment: Postural adjustments, Physical therapy and an ongoing exercise regimen often produce the best outcomes compared to other treatments such as medication or nerve blocks. PTs can identify the source of pain, stimulate soft tissue, and move the joints in the neck to relieve painful symptoms.

As a final note, if you are experiencing neck discomfort or headaches when using technology feel free to contact us for more information regarding scheduling an evaluation with one of our therapists and as a friendly reminder, a prescription is no longer needed to start Physical Therapy.

Goodlife Physical Therapy

References

Beasley, Kara. “5 Tips to Prevent Tech Neck Pain.” Spine, www.spine-health.com/blog/5-tips-prevent-tech-neck-pain.

“Cervicogenic Headache.” American Migraine Foundation, americanmigrainefoundation.org/resource-library/cervicogenic-headache/.

Eske, Jamie. “Cervicogenic Headache: Symptoms, Causes, Diagnosis, and Treatment.” Medical News Today, MediLexicon International, 7 Jan. 2019, www.medicalnewstoday.com/articles/324108.php.

Kenneth, H. (2014) Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surgical technology international, 25, 277-279.

Miller, J, and A Wong. “Physio Works – Physiotherapy Brisbane.” Text Neck, 2019, physioworks.com.au/injuries-conditions-1/text-neck.

Tips for Proper Sitting Posture

Optimize Your Sitting Posture

A large majority of the population spends most of their day in sitting, whether it be at work/class, during their commute, or after the workday relaxing. Prolonged periods of time spent in sitting can lead to poor posture and can place undue stress on different muscles and tissues in our bodies causing neck and/or back pain.

Sitting Posture at WorkStation

Here are a few tips to consider in order to promote better posture at your desk:

  1. Sit up straight, scoot all the way back in the chair
  2. Keep feet flat on the floor or supported
  3. Position ankles in front of the knees
  4. Head positioned in line with shoulders (no strain in neck)
  5. Relax shoulders
  6. Get up and move every half hour to an hour for a couple of minutes

Products to Improve Sitting Posture

If your work/home/school isn’t set up with the proper furniture/tools, below are some tips to help make your space more work-friendly:

  • Utilize a lumbar roll or simply roll up a bath towel and place in the small of your back if your chair does not have lumbar support or it does not completely align to the curves in your back. Not only can you use this when sitting at work/school, but you can also use while driving to maintain good posture throughout your day.
  • Adjust your computer screen or laptop as close to eye level as possible, stack up a couple of books or purchase a book/laptop stand that will help you keep your screen at eye level and prevent from overstraining at your neck. Portable book/laptop stands are available and can be useful to students on the go between classes and study breaks!
  • If the height of your chair can’t be adjusted or you cannot lower your chair low enough because of your desk/table, utilize a small box or footrest at your feet to avoid crossing your feet or letting your feet dangle.
  • Adjust the chair armrests if possible, so your elbows remain at your side and forearm rests on the armrest.

https://www.shifu.com/wp-content/uploads/2018/08/lumbar-support-pillow-reviews.jpg

As a final note, if you are experiencing discomfort when sitting at your desk feel free to contact us for more information regarding scheduling an evaluation with one of our therapists and as a friendly reminder, a prescription is no longer needed to start Physical Therapy.

Goodlife Physical Therapy