Tech Neck & Turtle Necks
By Tegan Hailey
Link between increased use and the rise in number musculoskeletal complaints:
There is no denying that we are now spending a lot more time on our phones than we used to. With an average of 4.5-5 hours a day on phones alone. What is interesting is that whilst our screen time is increasing, there is also a rapidly growing number of musculoskeletal complaints arising due to prolonged electronic device use. With the most commonly reported complaints including neck, upper back, shoulder and thumb pain. Which leads to the big question, could your electronic devices be a contributing factor to your pain?
‘Tech Neck’ and ‘Turtle Neck’?
“Tech Neck” or “Turtle Neck”are terms used to describe the postural positioning an individual’s neck has sustained from looking down at an electronic device or staying hunched over an activity. This posture can often lead to pain and other symptoms. It is considered an overuse syndrome or repetitive stress injury as a result of holding your head in a forward and downward position for extended periods of time. Symptoms usually include stiffness/tightness, pain, muscular weakness and headaches. Although we have been looking down for centuries with books, cooking, sewing etc. Our cultural addiction to electronics has multiplied the amount of time we already spend hunched over for other activities. We usually don’t realise how much of an impact this slouched and forward positioning has on our neck and surrounding areas until we experience pain.
What damage is being caused?
Did you know that the average head weighs around 4.5kgs? When you are in a neutral upright position, the weight of your head is balanced at the top of your spine. However, when you tilt your head to look down, ie at your phone, it causes for the amount of pressure through your neck to increase. This is because the weight that your neck has to carry increases. As you can see below, at 60 degrees of flexion, there is an average of 27kgs weighing down on your neck. Prolonged periods of time in this position places excessive amounts of tension in the deep muscles of your neck and across the shoulders. Leading to overstretching of the muscles behind your neck and excessive shortening of the muscles at the front.
Quick Tips:
With an evident link between the severity of patient symptoms with the amount of time spent using these devices. Here are some quick tips for combating the tech neck.
Take frequent breaks at work/school
Avoid prolonged static postures
Lower your eyes, rather than bending your neck
Lift your phone up to eye level, so it reduces the strain on your neck
Avoid repetitive movements such as prolonged typing
Avoid holding large or heavy devices in one hand for long durations
Voice to text (if your phone has that option)
Ice/heat packs
Upper back and neck stretches
Jung, S., Lee, N., Kang, K., Kim, K. and Lee, D. (2016). The effect of smartphone usage time on posture and respiratory function. Journal of Physical Therapy Science, [online] 28(1), pp.186-189. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756000/.
Park, Junhyuk & Kim, Jinhong & Kim, Jonggun & Kim, Kwangho & Kim, Namkang & Choi, Inwon & Lee, Sujung & Yim, Jongeun. (2015). The effects of heavy smartphone use on the cervical angle, pain threshold of neck muscles and depression. 12-17. 10.14257/astl.2015.91.03.
