Your Smartphone is Literally Breaking Your Neck: How Physical Therapy Can Save You from the Tech Neck Epidemic

In our digital age, we’re witnessing an unprecedented health crisis that’s hiding in plain sight. The yearly climb in how many hours US adults – and kids – spend on their mobile phones, feature phones and tablets will reach 4 hours, 39 minutes per day in 2024. This alarming trend has given rise to what experts call “tech neck” or “text neck” – a condition that’s rapidly becoming one of the most common musculoskeletal complaints of our time.

Understanding the Tech Neck Epidemic

Tech Neck is a repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time, typically while using a device (phone or tablet) or while reading a book. “Tech neck,” also known as “text neck” or “phone neck,” is a modern-day health condition characterized by neck pain resulting from repetitive strain on the cervical spine due to prolonged technology use.

The mechanics behind tech neck are both simple and alarming. The human body is designed so that when you are sitting upright, the weight of the head (10-12 lbs on average) is evenly distributed to the muscles and joints of the neck and upper back. When the head is not in this upright, neutral position, it increases the weight of the head by a substantial amount. For example, at 15 degrees, your neck endures 27 pounds of weight; at 45 degrees, it experiences 49 pounds, and at 60 degrees, it bears a staggering 60 pounds!

The Widespread Impact of Poor Posture

The excess and repetitive strain on the bones, nerves, and muscles in our necks has given rise to an increase in chronic conditions such as muscle stiffness and joint inflammation, pinched nerves, arthritis, and even bone spurs and herniated discs. The pandemic has only accelerated this problem, as remote work becoming the norm, individuals spend more hours seated and engaged with electronic devices, worsening existing posture problems and accelerating the development of tech-related musculoskeletal issues.

The symptoms of tech neck extend far beyond simple neck pain. Most commonly, individuals experience neck pain, stiffness, and soreness after prolonged device use. Shoulder and upper back pain often accompany neck discomfort due to strained muscles and ligaments. Headaches, especially tension headaches, are prevalent when the muscles at the base of the skull become tight from poor posture. Some suffer from nerve-related symptoms such as tingling, numbness, or weakness in the arms and hands, caused by compressed nerves from disc or structural changes.

Why Physical Therapy is the Solution

If you’re experiencing any symptoms of tech neck, physical therapy can help. Fortunately, physical therapy exercises can help you get rid of tech neck pain. Physical therapists are armed with a wide variety of neck exercises and stretches that can help relieve tension and strain, and these exercises tend to be one of the most effective ways to combat tech neck.

The main goal of treatment is to reduce the tension within the neck muscles, reduce the pain within your neck and address the postures that aggravate your symptoms. This will normally involve postural awareness and strengthening exercises to correct for the future and prevent a recurrence. The main goal of physiotherapy treatment is to eliminate the problem and, if that is not possible, to reduce the perceived discomfort and prevent the disorder from progressing. That goal may be achieved through the normalization of muscle tension, improvement of mobility in the cervical spine joints, enhancement of tissue trophism, and biomechanics.

Comprehensive Treatment Approaches

Physical therapy for tech neck involves multiple treatment strategies. For acute symptoms of text neck syndrome, rest, hot or cold compresses, massage, stretching, exercises, postural correction, and lifestyle changes are recommended. Physical therapy exercises are a cornerstone, involving movements such as chin retraction, trap stretches, and thoracic extensions to stretch and strengthen key muscle groups.

The duration of treatment varies depending on the severity of the condition. In more severe cases, physical therapy could be required for 6–8 weeks or longer, with ongoing exercises and possibly additional treatments like manual therapy. Early intervention often leads to quicker recovery, while chronic cases may require longer treatment.

Finding Expert Care in Your Community

For residents of Nassau County and Suffolk County, accessing quality care has become more convenient than ever. MedCare Therapy Services offers specialized physical therapy floral park residents can access through their comprehensive home-based treatment programs. Discover our specialized home therapy services, including physical therapy and occupational therapy, designed for individuals who find it difficult to leave their homes. We treat each patient like family, ensuring comfort and exceptional care in your own environment.

MedCare Therapy Services offers personalized at-home physical and occupational therapy for those who find it challenging to visit a medical office. With services designed for both individuals who cannot leave their home and those who prefer the comfort of their own space, we ensure a 1-on-1 treatment experience. This approach is particularly beneficial for individuals dealing with tech neck, as it allows for treatment in the same environment where many of the problematic postures occur, enabling therapists to provide targeted ergonomic recommendations.

Prevention and Early Intervention

The key to managing tech neck lies in prevention and early intervention. Therefore, early implementation of treatment is crucial to prevent the progression of symptoms, avoid degenerative changes in the cervical spine, and further impairment of function. Powers says symptoms can definitely worsen over time, so she recommends consulting with a physical therapist if you start to feel stiffness in your neck or shoulders. Tech neck can cause a lot of discomfort, but there are ways to counteract it and get rid of it, especially if you act sooner rather than later.

Simple daily modifications can make a significant difference. Raise the phone. Move the phone (and other devices) up closer to eye level so the head does not have to be tilted forward. Take frequent breaks. Spend some time away from the phone—or any type of head-forward posture.

The Future of Tech Neck Treatment

As our reliance on technology continues to grow, the importance of addressing tech neck becomes even more critical. It is not possible to eliminate electronic devices from daily use, so it is important to maintain a proper posture while using them, reduce the time spent using smartphones, and ensure regular physical activity. When text neck syndrome does occur, it is crucial to start treatment promptly to prevent further functional decline and irreversible changes.

Physical therapy remains the gold standard for treating tech neck, offering a non-invasive, drug-free approach that addresses both the symptoms and underlying causes. Regular physical therapy helps restore the strength of your neck muscles and counteract the effects of strain. With proper treatment and lifestyle modifications, individuals can not only recover from tech neck but also prevent its recurrence, ensuring they can continue to benefit from technology without sacrificing their health.

Don’t let tech neck control your life. If you’re experiencing neck pain, stiffness, or other symptoms related to device use, consider consulting with a physical therapist who can develop a personalized treatment plan to restore your comfort and function. Your neck – and your future self – will thank you.