Tech Neck is More Than Just a Pain in the Neck!
Tech neck, forward head posture, upper cross syndrome: Whatever you call it, it’s a problem for your health.
You may have heard the term ‘tech neck’ before or maybe you haven’t, but in all likelihood you are familiar with what it looks like. In fact, there is a good chance that as you are reading this you are in the typical ‘tech neck’ position. Essentially, ‘tech neck’ refers to having your head hung down and forward while looking at a smartphone or electronic device for extended periods of time. This forward head position, however, is not limited to screens. Activities such as reading, driving, and even eating can all encourage the head to jut forward and the shoulders to round.
Other terms used to describe ‘tech neck’ include forward head posture, anterior head carriage, and upper cross syndrome, and have existed long prior to the usage of smartphones. Given that screen time is at an unprecedented high, it is more common than ever to see this type of posture. If left untreated, ‘tech neck’ can cause a host of problems, mainly in the neck, shoulder and upper back. In fact, every inch that your head moves forward, an extra 10 pounds of weight is added to the load on the cervical spine. This increased load exerts an inordinate amount of stress on the ligaments, muscles, fascia and intervertebral discs that help make up the structural support system of the body. Basically, the more you crane your neck, the more weight it has to carry and the harder it has to work.
As certain muscles are working harder to compensate for the forward head position, other muscles, which are supposed to be tasked with this job, become inactive and weak. This creates the typical ‘X’ pattern associated with upper cross syndrome (UCS). In this condition, the cervical neck flexors (front of neck muscles), rhomboids, and lower trapezius (muscles between the shoulder blades) become weak. Conversely, the suboccipitals, levator scapulae, upper trapezius (back of neck muscles), and pectoralis (chest muscles) become tight. In addition, the prolonged time spent with the head forward and neck flexed creates fascial restriction along the region of the sternum. This can lead to common symptoms that include the following:
Headaches/Migraines
Neck pain
TMJ/Jaw pain
Chest pain
Shoulder pain
Upper back pain
Restricted range of motion of the neck, shoulders, and arms
Thoracic Outlet Syndrome
Tinnitus
Brain Fog
But it doesn’t end there. As we know, the body is one connected functional unit, where dysfunctions in one area can lead to symptoms felt in another area. Interestingly, it is common to see a pattern of muscular imbalance in the hip region, known as lower cross syndrome (LCS) in people with UCS. LCS, like UCS, is characterized by the ‘X’ pattern that is described above, in which certain muscles become overactive and tight while their opposing muscles become underactive and weak.
Symptoms most commonly associated with LCS are pain and discomfort in the low back and pelvic regions, as well as restricted mobility of the hips and lower limbs. If left untreated, this dysfunction can intensify, where the tight muscles become even tighter as a compensatory response to this altered postural position. In turn, the muscles which should be providing postural stability remain inactive and weak. Therefore, the poor posture of the head and neck may in fact contribute to the pain felt in the lower back, and vice-versa.
Another lesser known side effect of ‘tech neck’ is dysfunctional breathing patterns. Forward head posture significantly influences respiratory function by weakening the respiratory muscles. Respiration is influenced by a complex mix of biomechanical factors and the stability of the cervical and thoracic regions of the spine are crucial to smooth respiratory function. However, forward head position and rounded shoulders can disrupt this process by limiting the ability of the rib cage to fully expand, thus leading to shorter, more rapid breathing. This is one such area that can be benefited by therapeutic exercises and manual therapy, such as Myofascial Release, where treatment is focused on improving weakened respiratory function.
Here are 7 tips to help correct posture and avoid ‘tech neck’ as a consequence of spending too much time in front of a screen:
Pay attention to your posture. If you catch yourself slouching, stand or sit up straight!
Hold your phone or tablet at eye level. This will help to avoid excessive bending at the neck.
Take frequent breaks. Stand up and move around every 20-30 minutes. This will help promote blood and lymphatic flow to and from muscles and to your brain!
Stretch. A regular myofascial stretching routine can help break up the pattern of repetitive strain placed on your muscles. Try stretches that focus on opening up through the front of the body, particularly the chest.
Seek help. Manual therapy, such as Myofascial Release, can be beneficial in managing neck pain.
Strengthen those postural muscles. Until posture is corrected, strain will continue to be exerted on certain muscles that may result in intermittent or chronic pain. Focus on strengthening the muscles of your core as well as in the mid-to-upper back with exercises such as rows, banded pull-aparts, and planks.
Practice proper breathing patterns. Deep abdominal breathing can encourage the complete exchange of oxygen (coming in) and carbon dioxide (going out), as well as improve core strength and stability. Breathing this way can slow the heart rate and may also lower or stabilize blood pressure by engaging the parasympathetic or ‘rest and digest’ nervous system.
Are you experiencing pain associated with poor posture or lack of mobility in the neck and shoulder region? Or do you notice you have increasingly poor posture and wish to take a proactive approach to your health before it becomes a more serious issue? Myofascial Release may be the right fit for you.
Schedule a consult with one of our practitioners for in-clinic treatment, or if traveling to us is not an option, consider taking our DIY Myofascial Release Course or downloading one of our Self-Treatment guides.
The information above is for educational purposes only and is not intended to treat or diagnose.
References:
"How Poor Posture Causes Neck Pain - Spine-health." https://www.spine-health.com/conditions/neck-pain/how-poor-posture-causes-neck-pain.
"Effect of forward head posture on thoracic shape and respiratory ...." 10 Jan. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6348172/. Accessed 22 Feb. 2021.
"Manual therapy in the treatment of neck pain - PubMed." https://pubmed.ncbi.nlm.nih.gov/8844915/. Accessed 22 Feb. 2021.
"Take a deep breath - Harvard Health." https://www.health.harvard.edu/staying-healthy/take-a-deep-breath. Accessed 22 Feb. 2021.