We're spending more time than ever looking down at our devices. This modern habit is causing a spine condition doctors call "tech neck" or "text neck." Here's what you need to know.
Tech neck is a repetitive strain injury caused by looking down at phones, tablets, and laptops for extended periods. The average person spends 2-4 hours per day with their head tilted forward, adding 20-50 pounds of pressure to the cervical spine.
Hold your phone at eye level instead of looking down. Use a phone stand or holder. Position your monitor at eye level when working on a computer.
Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. Set reminders to take breaks from screen time.
Perform chin tucks, neck rotations, and shoulder blade squeezes throughout the day. Strengthening your deep neck flexors helps counteract the forward head posture.
Set boundaries on device usage, especially before bed. Consider digital wellness features that track and limit your screen time.
If you're experiencing persistent symptoms, chiropractic care can help realign the spine, relieve tension, and restore proper function. Dr. Bantique can provide personalized exercises and treatments to address tech neck.
Our team can help relieve your pain and prevent further damage.
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