Neck pain is a frequent complaint among patients, and recent habits may be contributing to the problem. Dr. Brittany Barthelemy, a primary care physician at Houston Methodist, points out that “Neck pain is a very common patient complaint, and more often than not the root cause is tech neck,” adding, “It’s hard to stay off of our devices.”
Tech neck refers to discomfort caused by spending long periods looking down at phones or handheld devices. Dr. Barthelemy explains, “The erector spinae and trapezius, two big muscles in the neck and shoulders, are typically where the pain stems from. Prolonged forward pressure puts strain on the cervical spine, and those muscles can get really fatigued when they have to hold your neck in this position for extended periods of time.”
Identifying tech neck can be challenging because its symptoms often resemble other sources of neck pain. According to Dr. Barthelemy, “Unfortunately, without taking a really detailed history, it’s hard to know what’s causing neck pain. But most people with tech neck will feel some soreness after prolonged bending. For instance, they’re looking down and when they look up, they think, ‘Wow, I’m sore similar to after a workout.’” She notes that handheld devices such as phones and gaming consoles are major contributors: “Unlike laptops or desktop computers, devices you hold in your hands cause you to bend your neck forward the most.”
To help prevent or relieve tech neck symptoms, Dr. Barthelemy recommends several strategies:
1. Limit screen time: “If you’re already dealing with pain, you definitely want to limit your screen time to less than four hours for the entire day,” says Dr. Barthelemy. “Any time beyond that places an extensive amount of pressure on the neck, which is only going to worsen your pain.”
2. Rest and apply heat: Resting strained muscles and applying heat may decrease joint stiffness and muscle spasms.
3. Use medication if necessary: “I don’t really recommend people take NSAIDs for tech neck,” Dr. Barthelemy says. “But if it’s significant pain, then ibuprofen might be helpful.”
4. Gentle stretching: Side bends and neck rotations can help relieve discomfort.
5. Consider physical therapy: A professional can offer exercises for strengthening muscles around the neck and shoulders.
Dr. Barthelemy also advises maintaining good posture while using devices: “If you’re sitting up in a desk chair with back support and holding your phone up at face level, you’re less likely to get symptoms,” she says.
