In today's digital age, we're all guilty of it – that forward head posture while checking our phones, answering emails, or scrolling through social media. At Buffalo Chiropractic & Physical Therapy, we're seeing an increasing number of patients suffering from what we call "Tech Neck." But what exactly is it, and more importantly, how can you prevent and treat it.

Understanding Tech Neck

Tech neck, also known as text neck or digital neck strain, occurs when you spend prolonged periods looking down at your digital devices. According to research published in Surgical Technology International, this position puts excessive stress on your cervical spine (neck), leading to both immediate and long-term problems [1]. The impact is more significant than most people realize – every inch your head tilts forward adds 10-12 pounds of pressure on your spine, as reported in a study by Dr. Kenneth Hansraj [2]. This increased pressure, combined with extended periods of poor posture, can lead to chronic pain conditions that affect people of all ages, from students to office workers, often contributing to headaches, shoulder pain, and upper back discomfort.

A study published in the Journal of Physical Therapy Science found that prolonged smartphone use significantly affects neck and shoulder posture [3]. Recognizing the warning signs early is crucial for preventing long-term problems. If you're experiencing neck stiffness, upper back tension, shoulder tightness, frequent headaches, reduced neck mobility, or radiating pain and numbness in your arms, it's time to take action. These symptoms, while common, shouldn't be ignored as they can indicate the beginning of a more serious condition.

Prevention: Your First Line of Defense

Prevention starts with proper device positioning and workspace setup. The Occupational Safety and Health Administration (OSHA) recommends holding your devices at eye level rather than looking down [4]. Computer screens should be positioned at eye height, and tablet users should invest in a stand or book holder. For those working at a desk, research published in the International Journal of Environmental Research and Public Health supports the use of standing desks to vary your position throughout the day [5].

Creating an ergonomic workspace is equally important. According to the Mayo Clinic's ergonomics guidelines, your chair height should allow your feet to rest flat on the floor while keeping your shoulders relaxed and your wrists in a neutral position when typing [6]. But even the perfect setup requires movement breaks. The American Optometric Association recommends following the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds [7]. This simple practice, combined with regular stretching and movement breaks, can significantly reduce the strain on your neck and upper back.

The BC + PT Advantage: Comprehensive Care Under One Roof

At Buffalo Chiropractic & Physical Therapy, we offer something unique – both chiropractic care and physical therapy in one location. Research published in the Journal of Manual & Manipulative Therapy supports this integrated approach, showing better outcomes when combining different treatment modalities [8]. Our comprehensive approach allows us to address your tech neck concerns from multiple angles. Our immediate pain relief strategies include targeted chiropractic adjustments and soft tissue therapy, while our long-term solutions focus on building strength and improving posture through customized exercise programs.

We don't just treat the symptoms; we work with you to prevent future problems. Through regular maintenance care, personalized home exercise programs, and lifestyle modification guidance, we help you develop habits that promote better spine health. Our experienced professionals understand that each patient's needs are different, and we tailor our approach accordingly.

When to Seek Professional Help

The American Chiropractic Association emphasizes that early intervention is crucial for preventing chronic conditions [9]. Don't wait until the pain becomes unbearable to seek help. If you're experiencing persistent neck pain, notice a decreased range of motion, suffer from recurring headaches, feel numbness or tingling, or struggle with maintaining proper posture, it's time to schedule an appointment.

Taking the First Step

Tech neck doesn't have to be your new normal. Our team at Buffalo Chiropractic & Physical Therapy is ready to help you overcome these modern posture problems and develop better habits for long-term spine health. With our comprehensive approach and experienced professionals, we can guide you on your journey from tech neck to perfect neck.

Schedule your appointment at any of our multiple Buffalo locations today. Let us help you take the first step toward better posture and pain-free living. Your spine will thank you for it.

For more information or to schedule an appointment, contact Buffalo Chiropractic & Physical Therapy. Your journey to better posture and pain-free living starts here.

References:

[1] Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International, 25, 277-279.

https://pubmed.ncbi.nlm.nih.gov/25393825/

[2] Hansraj, K. K. (2014). Text Neck Syndrome - Electronic Device Use and Neck Pain in the Digital Age. The Spine Journal, 14(11), S147.

https://www.thespinejournal.com/article/S1529-9430(14)00581-0/

[3] Lee, S., et al. (2016). Head flexion angle while using a smartphone. Ergonomics, 59(2), 220-226.

https://pubmed.ncbi.nlm.nih.gov/26218600/

[4] OSHA Computer Workstations eTool - Components - Monitors

https://www.osha.gov/etools/computer-workstations/components/monitors

[5] Chambers, A. J., et al. (2019). The Effect of Sit-Stand Desks on Office Worker Behavioral and Health Outcomes. International Journal of Environmental Research and Public Health, 16(3), 468.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388655/

[6] Mayo Clinic. (2022). Office ergonomics: Your how-to guide

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169

[7] American Optometric Association. (2023). Computer Vision Syndrome

https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome

[8] Bronfort, G., et al. (2010). Effectiveness of manual therapies: the UK evidence report. Chiropractic & Osteopathy, 18(1), 3.

https://chiromt.biomedcentral.com/articles/10.1186/1746-1340-18-3

[9] American Chiropractic Association. (2023). Neck Pain and Chiropractic

https://www.acatoday.org/patients/health-conditions/neck-pain/