Relief From Tech Neck
Houston Chiropractor Comments: As a Doctor of Chiropractic (DC) in Houston, Texas near NASA, I examine and treat patients of all ages for “Tech Neck”. While it use to be primarily younger patients due to playing on their electronic devices, it is now all ages due to cellular phones and tablets.
Tech neck is caused by prolonged forward-head posture. You can reverse it and relieve pain by lifting screens to eye level, and doing daily chin tucks
1. Optimize Your Ergonomics
- Raise your screens: Elevate laptops or monitors using a stand or books so the top third of the screen is at eye level.
- Hold phones higher: Bring your phone up to your face instead of hunching your head downward.
- Invest in accessories: Consider using an external keyboard and mouse so your hands and eyes are properly aligned.
2. Daily Exercises & Stretches
- Chin Tucks: Sit or stand tall, pull your chin straight back as if making a double chin, hold for 3-5 seconds, and repeat 10 times to align your head with your spine.
- Wall Angels: Stand flat against a wall, raise your arms into a “goalpost” shape, and slowly slide them up and down while keeping your back and arms touching the wall.
- Shoulder Squeezes: Squeeze your shoulder blades together like you’re holding a pencil between them, hold for 5 seconds, and repeat 10 times to counter slouching.
3. Habits & Symptom Relief
- Take active breaks: Use a timer to get up, stretch, and walk around every 30 to 45 minutes.
- Heat vs. Cold: Use heat packs (20 minutes) to loosen stiff, chronic muscle tension. Apply ice packs to numb acute inflammation or sudden pain.
- Professional guidance: For tailored posture correction and deeper myofascial release. Consulting with a Doctor of Chiropractic (DC) is considered the best choice for proper diagnosis and treatment.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at www.BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
