As the majority of us are working from home and are now spending less time moving about, not only are our postures changing for the worse, but tech neck is becoming a real issue. The continuous hunching to read smartphones, computers, tablets and even books is playing havoc on our health, and the signs are obvious. Not only is there a physical difference in the way you stand or walk with tech neck but neck and shoulder pain, stiffness, soreness and headaches can become just another part of your day.
While the need to look down at our technology may never change – although stand up desks are having a positive impact – there are ways you can ease the discomfort of tech neck and even reverse its side effects.
Tech neck is caused by repeatedly craning your head down and forward, with applied excess pressure on the bones and muscle that hold the weight of your head. To reverse the effects of a repeated action you need to counteract it with another, and by changing the way you sit, you can.
Recline your chair 25-30 degrees with a good lumbar support to prevent you from slouching. When you sit in this position the discs in your back and neck are subjected to much lower forces than an upright position. The muscles in your neck will no longer have to contract to hold your head up, as the weight of your body goes into the chair instead of your spine.
Finding a spot in the living room or bedroom to roll out a yoga mat and so some stretches can make a world of difference to combating tech neck. Some recommended exercises include:
- Upward facing dog
Lie face down with your legs extended behind you and place your hands alongside your body applying pressure to the ground. Lift your torso up, open up your chest and tilt your head back. Hold the position and repeat.
- Baby cobra
Lie face down with your legs behind you. Position your hands directly under your shoulders, and keeping your chin tucked look down at the floor. Slowly take your hands off the ground and squeeze your shoulder blades together. Lower your upper body while staying in that position, then raise up and contract your glutes. Hold and repeat.
These are just some of the exercises that you can complete daily to counteract tech neck. The more you move your back and neck in a correct position, the more benefits you will feel.
Invest in quality products to reduce strain
Coupled with controlling your posture and completing the exercises, investing in good quality products to help relieve stress in your back and neck is essential. Explore the range that Fixbadbacks has to offer, and help alleviate tech neck today.