Three Ways to Manage Screen-Related Neck Discomfort

Handheld communications technology has changed our lives, making it easier than ever to stay in touch with loved ones, navigate the world and keep up to date with the news.

“Tech neck” is an informal term for neck discomfort associated with device use. Neck pain can have several contributors, and looking down at a screen does not by itself show that your spine is damaged.

Small changes to your setup and regular movement may make device use more comfortable. Persistent, worsening or unusual symptoms need an individual assessment.

1. Vary your position

Holding one position for a long time can become uncomfortable. Screen height, how your arms are supported, breaks and your overall activity can all affect how device use feels.

A calculated load on the neck cannot tell you whether a posture is harmful or explain an individual person’s pain. Focus on comfort and changing position rather than a fixed pressure figure.

Try raising your screen to a comfortable viewing height and supporting your arms if that helps. Keep your shoulders relaxed and change position regularly instead of holding a rigid posture.

Gentle movement within a comfortable range may help with stiffness. Stop an activity that causes worsening pain and seek advice if symptoms persist or concern you.

2. Take screen breaks

Long periods of device use can leave little opportunity to move. Short breaks and a change of activity are useful ways to vary the load on your neck and shoulders.

A helpful step is to reduce your use of the devices, or find alternatives.

For example, if you regularly read books on a screen on your commute home, consider switching to an audio version so you can listen on headphones and look out the window instead.

3. Get appropriate advice

Seek urgent medical advice after a significant neck injury, or for neck pain with new weakness, marked balance problems, fever or a sudden severe headache. Call 000 for an emergency.

For ongoing musculoskeletal neck symptoms, a GP, physiotherapist or chiropractor can discuss assessment and care options. The appropriate clinician depends on your symptoms and health history.

A chiropractor considers your history, movement and relevant examination findings. Posture or alignment alone cannot reliably identify every cause of pain.

Any proposed care should include a discussion of expected benefits, risks, alternatives and fees. Treatment is optional, outcomes vary, and referral may be recommended.

MyChiro is a chiropractic practice in Bondi Junction. You can discuss back pain, neck pain or headaches and whether chiropractic care may be appropriate. Headache or migraine symptoms may need medical assessment.

New patients can book a free initial consultation here. Optional same-day treatment is $125 if clinically appropriate, with no obligation to proceed.

Photo: Free image by Pixabay