"Tech neck" is the act of overtaxing muscles while using smartphones, tablets, and other electronic devices. It can result in significant neck and back pain, and with Americans spending an average of more than 10 hours a day on screens, it has become a more prevalent problem. Below are some do’s and don'ts to help you prevent tech neck and the associating neck and back pain it can cause.

Do:

Raise the screen.

Constantly looking down at a screen puts stress and strain on the neck muscles. To counteract this, position your device closer to eye level with your head is in a neutral position. For larger screens, like computer monitors or tablets that can be propped up, place them so your nose is even with the center of the screen.

Set a time limit.

Before picking up an electronic device, give yourself a time limit and stick to it. Or, you could decide to only use electronics at certain times, such as during a morning commute or for an hour after dinner. If this feels too restrictive, or you need to stay plugged into electronics for work, schedule regular breaks.

Don't:

Stay in the same position.

A good rule of thumb is to get away from the screen every 20 to 25 minutes for five minutes at a time. Put the screen down, do some gentle neck exercises, go for a quick walk, or refill your coffee cup. The more static your physical position, the more neck and back pain will result from muscles becoming stiff and stressed.

Forget to drink water.

Lack of hydration can worsen muscle discomfort. Drink water throughout the day to ensure your body stays hydrated and toxins are routinely flushed from the system. In general, two to three cups of water per hour is sufficient for a healthy person to prevent dehydration.

If you're experiencing neck or back pain as a result of tech neck, a pain management professional can help you find relief. Evergreen Pain Management & Rehabilitation Center offers the Lorain County, OH, area a variety of pain solutions. From physical therapy to chiropractic care, they will tailor a treatment plan designed to meet your goals and restore comfort. Schedule an appointment by calling (440) 240-9111 or visiting their website.