With the increasing use of smartphones, tablets, and other technological devices, a phenomenon known as tech neck has become more prevalent. This condition is caused by the strain placed on the neck when the head tilts forward to see what’s on a screen. While you certainly don’t have to quit using these devices altogether, here are some neck pain treatment do’s and don’ts to help you prevent or alleviate any discomfort.

Do:

Position the screen correctly.

To prevent excess strain on your neck, hold your phone or tablet just below eye level. Holding it any lower will put more pressure on the muscles and vertebrae in the neck — one study found that a head tilted at 15 degrees felt like 27 pounds, compared to the usual 10 to 12 pounds when holding your head upright. If you’re using a desktop or laptop, adjust the screen so that it’s at eye level.

Set a time limit.

Whether you’re scrolling through social media or working on a time-sensitive project at your job, you shouldn’t stay in one position for more than 20 minutes at a time. Take standing breaks or go for a short walk around the office. Instead of emailing or calling colleagues, consider going to their office in person instead to get the blood flowing.

Don’t:

Slouch.

A powerful neck pain treatment is often simply adjusting your posture. People tend to round their shoulders when they look down at their devices, which can impede your ability to breathe deeply. Keep your oxygen levels up and maintain spinal health by sitting with your ears over your shoulders and planting your feet flat on the ground.

Forget to stretch.

During your breaks, you can also practice some stretches as another neck pain treatment. Tilt your head back while keeping your eyes on the wall in front of you and hold for 10 seconds. You can also stretch the sides of your neck by moving your head towards one shoulder then the other and holding for 10 seconds. Repeat these exercises five times, twice daily.

If you’ve tried the strategies above but you’re still experiencing neck pain, contact Eastern Hills Chiropractic Center to help. Serving the Cincinnati, OH, community since 1988, this chiropractor’s office specializes in back and neck pain treatments with a holistic approach. They also offer nutrition services and massage therapy to promote healing from the inside out. Learn more about their chiropractic techniques online or call (513) 528-2200 to schedule an appointment.