5 Tips for Preventing and Alleviating Tech Neck

We live in a world where our bodies are locked in to staring at technology in some form with all kinds of different devices. If you’re spending a majority of your daily hours getting your information this way, then your level of inactivity might be causing you to have tech neck, among other issues.

At The Spine & Pain Center of California in Fremont and Pleasanton, double board-certified physician Navin Mallavaram, MD, and our team are experienced neck pain specialists. We can talk to you about precautions to take to stop neck pain from happening, and we can recommend preventive measures to keep you free from developing tech neck.

You can start with these four tips to help prevent and alleviate tech neck:

1. Exercise regularly

When you keep your body strong, it can endure the difficult tasks that you might experience at work or even when playing recreational sports. That’s why you want to work out on a regular basis to keep your muscles functioning and your blood flowing.

For example, we recommend that you take a regular yoga class to stretch and strengthen your body. If you concentrate on supporting the muscles in your neck and back, they’re better able to withstand the long hours in front of a screen.

2. Raise your device

When you stare at a screen for a long period of time, you’re most likely looking down at it, which can put undue pressure on your neck, shoulders, back, and head. 

Adjust your screens so that your eyes look straight ahead. This will help straighten out your spine and keep your head raised. Good posture can alleviate your pain and stop it from happening, as well.

3. Take a break

Moving your body, especially after being one position for too long, can relieve any built up tension. That’s why you should take a break after you’ve been in front of your screen for a while. 

Set an alarm to take a quick break every hour. Simply stretch your body, touch your toes, roll your head back and forth, walk outside, and breathe in fresh air.

4. Protect your spine

Keeping your spine intact can keep your body feeling well. The core of your body’s musculoskeletal system is the spine, so it needs to be strong to function its best. It’s no secret that a sedentary lifestyle can cause issues with your back.

At our practice, we can treat your back pain effectively and give you guidance on how to protect your back for optimal function. 

If your tech neck is already bothering you, Dr. Mallavaram and our team have a number of treatments that can free you from pain and help you stay that way.

If you’re ready to take steps to alleviate your tech neck or prevent it all together, contact us today for an evaluation. You can also send us a message if you have any questions, concerns, or comments.

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