Tech neck is a painful addition that develops from hunching over for long periods. Many people do this while staring at smartphones, tablets, and other devices, and the resulting neck pain can be a constant nuisance. Luckily, it’s a highly preventable issue. Follow the chiropractor-approved guidelines below.

Do:

Raise your screen.

Your head is heavy, and when it hangs forward, it strains your ligaments, tendons, and soft tissue. This is how tech neck develops. Prevent the issue by raising your screen to your face. Your head should sit evenly on your spine, making it easier for you to maintain correct posture.

Connect your device or laptop to a monitor when working at your desk so you don’t have to look down while using it.

Limit screen use.

Take plenty of breaks when staring at any screen or device. Ideally, you should take 2- to 3-minute breaks every half hour. Stand up and tilt your head side to side to stretch your neck muscles. If you notice any pain, it’s time to put your device down and rest.

Don’t:

Stay in the same position.

Change your position every 10 minutes. You can transfer to your stomach or back, move to a different chair, or recline. Regardless of what you choose, make sure that your head is still positioned correctly on your shoulders and that you’re looking straight ahead.

Forget to hydrate.

Dehydration is a contributor to neck pain. The discs between vertebra provide cushioning when you move. When they dehydrate, they shrink, don’t absorb shock as well, and can lead to discomfort, especially following tech neck-related bad habits. Aim to drink at least eight 8-ounce glasses of water each day alongside sticking to healthy practices.

If chronic neck pain is becoming a problem, contact a chiropractor at Mid Rivers Chiropractic. This Saint Peters, MO, practice is led by chiropractor James Lustig, DC, and offers a wide scope of services. Whether you’re dealing with spinal pain, sciatica, sports injuries, or tissue damage, they’ll build a unique treatment plan to fulfill your needs. Call (636) 279-1400 to schedule a consultation and visit their website to explore their acupuncture services.