Have you ever monitored the amount of screen time you accumulate on your computer, TV, or mobile phone? On average, Americans while away about seven hours daily using these devices for activities like texting, scrolling social media, watching movies, and doing work-related tasks.

Spending so much time in front of screens can make you susceptible to tech neck, which arises from excessive strain on the muscles at the back of your neck. This guide can help you recognize the warning signs, understand treatment options, and adopt preventive measures.

Triggers

When people use their computer screens, they often lean forward, and when looking at mobile devices, they tilt their heads downward. The human head only weighs about ten to twelve pounds, but putting it in either of those positions exerts between fifty to sixty pounds of force on the neck. Naturally, holding your head these ways for extended periods can have negative implications for your cervical spine, increasing your likelihood of experiencing frequent discomfort or pain.

Symptoms

The symptoms of tech neck can differ from person to person based on their typical neck position, but they generally include headaches, shoulder pain, stiffness in the upper back, restricted neck motion, rotator cuff tendonitis, or numbness or tingling in the arms and hands. When left unaddressed, these symptoms may result in long-term health problems such as nerve damage.

Treatment

The most suitable treatment for tech neck depends on the severity of the symptoms. Various therapies, ranging from home solutions to physical therapy, can be effective options.

Apply heat and ice
If you think you may have tech neck, first try this simple method. Apply ice to the base of your neck for fifteen to twenty minutes at a time, followed by a break of the same length. Do this periodically for the first forty-eight to seventy-two hours, at which point you can switch to a heat remedy, such as a heating pad or hot shower.

Rest your neck
Reduce activities that aggravate the pain by cutting back on screen time or taking breaks every twenty to thirty minutes. You could also consider getting a massage to relax your neck and shoulder muscles and boost your range of motion.

See a physical therapist
Physical therapy can help reduce your pain, strengthen your neck muscles, increase your flexibility, and improve your posture. A physical therapist can further guide you in implementing healthy habits to manage or even completely eradicate tech neck.

Prevention

With how much we rely on our devices for work, communication, and leisure, tech neck may feel inevitable—but it doesn’t have to be. By following the tips below, you can better protect your neck and prevent symptoms from developing.

Check your posture
How you hold your body while sitting or remaining in a stationary position for long periods can make all the difference between staying flexible and feeling neck pain or soreness. When seated at your desk, be sure your elbows are bent between 90 and 120 degrees and your arms are not extended too far from your body. Additionally, make a concerted effort to relax your shoulders and pull your shoulder blades back. Monitor and adjust your posture throughout the day to help ensure your spine is properly aligned.

Get a posture-friendly office chair
Consider purchasing an ergonomically designed chair that provides support and comfort to avoid undue stress to your neck and shoulders. Select one with a cushion that fits the shape of your neck and offers lumbar support. An adjustable swivel chair that goes up and down can also enable you to adjust to a height that works best for you.

Stay active
Be sure to get up and move around at least once an hour to loosen muscles that may be starting to get tight. Even doing just a few stretches such as shoulder rolls and neck rolls can help prevent stiffness and soreness; download the exercise guide below to keep handy as a reference.

Adjust your screen height
Use a standing desk or monitor stand to line up your computer screen at or just below eye level to prevent tilting your head too far forward or downward. If you regularly use a tablet or smartphone, you can get a device holder that sits on a flat surface to bring your mobile device into your line of sight. Or attach a clip-on holder, which can be adjusted both vertically and horizontally, to the edge of your desk.

To minimize your risk of tech neck, strive for a healthy balance between screen time and other activities in your daily routine, and make a conscious effort to better your posture for greater spine health.