Between 27% and 48% of workers experience neck pain each year. Much of it comes from a surprisingly simple cause: looking down at screens.
To learn more about tech neck, WellTuned spoke with Dr. Gordon Peters, a medical director at BlueCross BlueShield of Tennessee.
“The issue is that people, particularly younger generations, are often heavily reliant on their cell phones,” says Dr. Peters. “Their necks get into these awkward positions without thinking about it. There can be a cumulative effect of tension and mechanical injury to the muscles, discs, and nerves of the neck and shoulders.”
Why forward head posture may cause damage
Dr. Peters: Your head weighs 8 to 10 pounds in a neutral position. At just a 15-degree forward tilt, it exerts the equivalent of 27 pounds of force on your neck. Every additional degree forward increases the strain on the muscles that hold your head up.
Think of it this way: Picking up a gallon of milk and holding it at your side is easy. Hold that same gallon straight out in front of you and the strain is enormous. That’s what can happen to your neck muscles when you look down at your phone.
This isn’t just muscle fatigue. Sustained forward posture increases strain through the cervical discs in the neck. Over time, discs can degenerate, potentially reducing the space between the vertebrae and putting pressure on nerve roots.
The early signs are muscle aching and stiffness in the neck and shoulders. You can also experience nerve fatigue from muscles constantly firing to support the head. If it goes far enough for long enough, you may develop disc deterioration and nerve impingement. That typically takes months or years of sustained poor posture, not a single extended use day.
How to prevent tech neck
Dr. Peters: Prevention is better than treatment. The goal is to keep your head in what we call the anatomical position — directly over your spine. Here’s how:
Hold your phone up. Instead of looking down, raise your phone to eye level or just slightly below. This keeps your head upright and relieves strain on your neck.
Set up screens at eye level. Whether using a computer or tablet, position the screen so it’s at or just slightly below eye level when you’re sitting comfortably.
Keep screens at arm’s length. This helps with ergonomics and reduces eye strain at the same time.
Take breaks every 15 to 20 minutes. Don’t stay in any fixed position for extended periods. Get up, move around, and let your muscles reset.
When taking breaks, stretch your neck — move your head side to side, forward and back, and rotate slowly. These movements relax the muscles and restore blood flow. Even just standing up and walking around the room can make a difference.
How to treat tech neck
Dr. Peters: If you’re already experiencing pain, step away from your device. Stretch and apply ice or heat to calm the muscles. Take ibuprofen or acetaminophen if appropriate for your health history. Most cases of tech neck resolve by taking these simple measures if caught early.
A doctor will typically diagnose tech neck through a conversation about your habits and device use, not through imaging. X-rays usually aren’t needed unless there’s been a fall or significant trauma. Because early tech neck most often affects soft tissue, its damage won’t be visible on an X-ray.
You should talk with your primary care provider if the pain persists for more than a day and is not improved by ice, heat and nonsteroidal medication, or if the neck discomfort is accompanied by pain or tingling running from your neck into your arms or your hands.
Can tech neck be reversed?
Dr. Peters: In most cases, yes. If you take steps to correct your posture and break up your screen time, the pain is likely to improve. The permanent issues come from hours of poor posture, cumulative over months and years. An occasional ache from a long day on your phone is recoverable.
“The key is using the anatomical position. Make sure your shoulders and head are over your pelvis in a straight line,” Dr. Peters says. “And don’t lock into any position for extended periods. Movement and stretching are your best defenses.”
More from Dr. Gordon Peters on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.