As workers spend increasing amounts of their days on computers, and people depend more and more on mobile devices, doctors see more cases of “tech neck.” This occurs when the head, neck, and eyes are facing down to focus on a device held at chest or waist level. The position can cause tightening of the muscles, tendons, and ligaments behind the neck, meaning your neck can feel achy and sore. Here are some ideas for how to prevent neck pain from looking at screens.

How to Prevent Neck Pain From Technology

1. Stretch

It probably feels impossible to cut out texting and staring at your computer, especially if you have a desk job. On average, people spend five hours a day looking at their phones, which is bound to impact your posture. Experts suggest adding some positive habits to your daily routine to combat the effects of tech neck. Stretches, such as the Downward Dog pose, can help prevent neck pain. To do this, begin on all fours and lift your hips high. Drop your head so that your neck and back muscles stretch. Take a few deep breaths and then release. Practice other moves in a yoga class, or call a chiropractor who can give you other ideas for helpful stretches.

2. Take Breaks

You shouldn’t sit at your desk all day long because sitting for long periods can increase your chances of weight gain, affect your posture, and even impact your mood and mental well-being. Chiropractors recommend taking short breaks from your desk every 15 minutes, whether you’re walking to the bathroom to stretch your legs or taking a moment to shut your eyes and look away from your devices. Once every hour, take a longer break to walk around or work on another task that doesn’t involve your devices. These simple pauses in your day can help reduce and prevent neck pain.

3. See an Expert

If you’ve been struggling with neck pain for a while, seek professional help from a chiropractor or doctor. While you probably can’t cut out using your devices daily, they can rule out nerve or muscle damage. They can also deploy some techniques that can ease your pain while working with you on preventative measures to ensure your tech neck doesn’t worsen.

If you’re struggling with symptoms of tech neck, consult the professionals at Team-Health Chiropractic in St. Louis County, MO, for assistance. Their team has been helping patients for more than 20 years with pain management and rehabilitation. Call (314) 567-9990 today to schedule an appointment, or visit their website to learn more about their services.