Tech Neck Prevention

From the mid-20th century to the early 2000s, people often cradled phones between their ear and shoulder while talking, putting their necks in a sustained, awkward tilt. Today, the culprit is more likely a cell phone or tablet held low while you read,  scroll, or watch.

Such unnatural positioning forces the neck to support the weight of the head in a forward-leaning position, placing added strain on the muscles, joints, and discs of the neck and upper back, according to Peter G. Whang, MD, a Yale Medicine spine surgeon.“You are basically keeping your neck in a fixed position that it isn’t meant to stay in,” Dr. Whang says.

An effective prevention is reducing prolonged use of gadgets and being aware of your position when you do use them. A few practical strategies that help are:

• Keep your head upright and balanced over your spine, rather than bent forward toward your screen.
• Raise your screen to eye level.
• Take breaks every 20 minutes; stand, stretch, or reposition yourself.

For information on a wearable posture device, click here.