With remote work on the rise, employees are finding themselves anywhere but at a desk. Now, couches, kitchen tables, recliners and even beds are being substituted for the traditional work surface, with many individuals balancing their laptops, tablets and phones on their laps for the duration of the workday, and hunching over while doing so. The physical result is a condition that has become so prevalent it has earned a nickname within the medical community: tech neck.
What Is Tech Neck?
Tech neck, also known as “text neck,” refers to the posture condition caused by hunching or craning the head, neck and shoulders in an unnatural position while using a laptop, tablet or phone. Certified plastic surgeons, orthopedic spine doctors and physical therapists suggest issues with upper body alignment —forward head posture and rounded shoulders — may be a result of symptoms such as neck, back and shoulder pain, reduced mobility and headaches.
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Though on-the-couch device-use is widely credited as a top cause of tech neck, additional activities such as reading in bed, painting, knitting, driving and working at a desk can result in the same short and long term implications, if done so with poor posture.
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Permanent Horizontal Creases in the Neck
Julie Landis, doctor of physical therapy and vice president of business development at Briotix Health, told WWD: “People are spending more time on computers or at their desks, and when people aren’t working on their computers, they’re looking at their phones with their heads tilted downward, putting extra pressure on the back of the neck.”
According to Dr. Gbolahan Okubadejo, spinal and orthopedic surgeon, when the head is tilted forward, the neck muscles are forced to work harder to hold it up. “When the chin is pulled down toward the chest, the natural curve of the neck flattens, which puts extra load on the discs between the vertebrae,” he said. “The muscles in the back of the neck and upper shoulders tighten to keep the head from dropping further, while the front muscles become weaker from lack of use.”
Landis pointed out that if the neck is “out of alignment or has various muscle knots” the body tends to rely on other muscles such as the shoulders and back. The overcompensation thus causes soreness in those areas as well as strains and pressure on neck joints, which could lead to headaches, discomfort while sleeping and sitting and stiffness. These, Okubadejo said, are the body’s warning signals for stress.
“If the posture continues for months or years, the spine can start to lose its natural curve and shift into a more permanent forward tilt. This can lead to chronic pain, pinched nerves or even herniated discs in severe cases. Weak muscles in the upper back and tightness in the chest may also change the way a person stands and walks, affecting overall balance. Over time, these changes can reduce mobility and make everyday activities much harder than they should be,” Okubadejo said.
Prevention and Remediation
Indeed, a momentary lapse in straight posture won’t lead to permanent creases. However, making a habit out of hunching and slouching should be avoided. Dr. Hooman Melamed, a board-certified orthopedic spine doctor, told WWD both add “roughly 60 pounds of pressure on the bones and muscles intended only to support the weight of our heads, which is 10 pounds.”
To prevent ramifications of this, Melamed suggested making simple adjustments, such as bringing the device to eye level. Additionally, chin tucks, repeatedly pressing the chin to the chest and holding it there, and yoga exercises, such as Baby Cobra, Upward Facing Dog and Bird Dog, can be helpful.
Landis backed Melamed’s chin tuck recommendation. “To perform an effective chin tuck, sit or stand with good posture, gently retract your chin straight back toward your neck, hold for a few seconds and then release. Avoid tilting your head up or down or bending your neck forward. Repeat this movement 10 to 20 times, several times a day,” she said, adding that an adjustable chair that offers support and comfort can work against tech neck, too.
For anyone concerned they’ve already done permanent damage to their posture, Landis said taking calls while lying on your stomach can remedy it by increasing the flow of Optimal Cerebrospinal Fluid and protecting the spinal cord. Meanwhile, Okubadejo encouraged individuals to start moving more frequently throughout the day.
“Long hours of sitting with your head tilted forward trains your body into that posture, so regular movement interrupts the pattern,” Okubadejo said. “A massage or heat pack can also loosen tight muscles, making it easier to stretch and realign. Building core strength helps too, since a strong core supports the spine and keeps the head balanced over the shoulders.”
The doctors agreed that setting phone reminders to correct posture and engaging in intentional breathing exercises can work to reverse any disalignment or strain.