Introduction
In today’s digital age, smartphones have become an essential part of our daily lives.1 However, excessive use of these devices can lead to a condition known as Tech Neck—a modern-day ailment caused by prolonged forward head posture while using smartphones, tablets, and computers. This repetitive strain on the cervical spine can result in chronic pain, stiffness, and even long-term spinal damage.
What is Tech Neck?
Tech Neck, also referred to as Text Neck, is a condition that arises from poor posture while looking down at screens for extended periods. The human head weighs about 10-12 pounds in a neutral position, but as the head tilts forward, the force exerted on the neck increases significantly. Research suggests that at a 45-degree tilt, the neck endures nearly 50 pounds of pressure, leading to muscle strain and spinal stress.
Symptoms of Tech Neck
- Persistent neck pain and stiffness
- Headaches caused by muscle tension
- Shoulder pain and tightness
- Upper back pain due to prolonged hunching
- Reduced neck mobility and flexibility
Nerve compression symptoms like tingling or numbness in the arms
Who is a Candidate for RFA?
RFA is recommended for patients experiencing:
- Chronic neck pain due to facet joint arthritis or cervical spondylosis.
- Nerve-related pain that hasn’t responded to medications or physical therapy.
- Post-whiplash syndrome or persistent pain after an accident.
- Pain that temporarily responds to nerve block injections.
How Smartphone Use Contributes to Neck Pain
1. Prolonged Forward Head Posture
Repeatedly bending the neck forward while texting or browsing puts undue stress on the cervical spine, leading to discomfort and long-term misalignment.
2. Muscle Imbalance & Strain
The constant downward gaze leads to overworked neck and shoulder muscles, causing tension and fatigue.3
3. Spinal Disc Degeneration
Over time, excessive strain can lead to herniated discs, early arthritis, and permanent spinal changes.
4. Poor Posture Becomes a Habit
Regular slouching while using devices can result in rounded shoulders and a forward head posture, making it difficult to maintain a neutral spine.
Preventing and Managing Tech Neck
1. Improve Posture While Using Devices
- Hold your phone at eye level to reduce neck strain.
- Use a stand or ergonomic workstation for computers and tablets.
- Maintain a neutral spine position while sitting.
2. Take Frequent Breaks
- Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds to relax your neck and eyes.
- Perform neck stretches and mobility exercises to prevent stiffness.
3. Strengthen Neck & Shoulder Muscles
- Incorporate postural exercises like chin tucks and shoulder retractions.
- Engage in yoga or physiotherapy to build muscle endurance.
4. Seek Professional Treatment at ALGOS
At ALGOS Multispeciality Pain Clinic, we offer Allopathic treatment for Tech Neck, including:
- Conservative management including medicines, Physiotherapy sessions to correct posture and relieve muscle tension.
- Pain Interventions like Trigger point injections and Ultrasound guided dry needling for muscle relaxation.
Radiofrequency ablation (RFA) and PRP therapy for chronic neck pain relief.
Conclusion
Tech Neck is a growing concern in today’s digital world, but it can be prevented and managed with the right approach. By adopting good posture habits, strengthening neck muscles, and seeking timely treatment, you can protect your spine from long-term damage.
 If you’re struggling with persistent neck pain, book your consultation at ALGOS Multispeciality Pain Clinic near Shivajinagar,Bengaluru for expert guidance and personalized treatment options.
REFERENCES
1.Maayah MF, Nawasreh ZH, Gaowgzeh RAM, Neamatallah Z, Alfawaz SS, Alabasi UM. Neck pain associated with smartphone usage among university students. PLoS One. 2023 Jun 23;18(6):e0285451. doi: 10.1371/journal.pone.0285451. PMID: 37352232; PMCID: PMC10289365.
- Kim R.W., C.; Clark K.; Cook C.; Horn M., Identifying risk factors for first-episode neck pain: A systematic review. Musculoskeletal Science and Practice. 2018. 33: p. 77–83. doi: 10.1016/j.msksp.2017.11.007
3.Kim H. J, K., S. J., The relationship between smartphone use and subjective musculoskeletal symptoms and university students. Journal of Physical Therapy Science. 2015. 27: p. 575–579. doi: 10.1589/jpts.27.575
4.Alzarea BK, P.S., Mobile phone head and neck pain syndrome: Proposal of a new entity. OHDM, 2015. 14: p. 313–7.Â
