Beating the heck out of ‘tech neck’

By Georgette Gouvei a / ggouveia@westfairinc.com

NewYork-Presbyterian Hospital defines ‘tech neck” as “the fallout from spending too much time looking down at phones or tablets or holding your head too far forward to look at a computer screen,” causing your neck muscles to lengthen and your chest muscles to shorten, increasing the pressure on your upper spine. This can result in “soreness, stiffness and even injury,” along with headaches, numbness in your hands and permanent spinal changes.

When it comes to tech neck, a study by ISSA Yoga found that the United States is number one in sore-neck suffering and online searches for relief, with New York and Connecticut among the states most affected. Indeed, searches for “sore neck” are up by almost a third (30%) in the U.S. this summer – no surprise to Erika Weiss, a wellness and posture expert at ISSA (International Sports Science Association) Yoga.

“Just as some people fall ill once they stop working before a holiday, others will realize that rushing to meet last-minute deadlines before the summer sun hits has had a detrimental effect on their posture, resulting in lower neck and upper back pain,” she said.

“This is particularly true for people who spend long periods at their desk without interruption or those who work remotely and are therefore less inclined to take restorative breaks.”

Some key signs that show your posture is starting to take a toll include frequent headaches, pain between the shoulder blades, a stiff or immovable neck and even jaw pain.

If that sounds like you, there are some easy ways to help during work hours, as Weiss stressed the importance of an ergonomic setup: “One of the easiest ways to reduce discomfort caused by bad posture is to raise your devices so that they’re on eye-level.

“Try to be conscious of how straight you sit, and if you feel yourself start to slump when concentrating or struggling to read, try to catch yourself and take a break if you can. Avoid rolling your shoulders forward or outstretching your neck to look at your screen.”

This also goes for after-work activities involving devices. Switch out a handheld games console for an eye-level computer monitor or TV to ensure you’re sitting straight.

One of the best things for people who are experiencing an increase in back or neck pain is to take up yoga, as it works to stretch and relax the muscles that become tense during the day, Weiss said.

However, it’s important to focus on low-impact moves that bend your spine without causing unnecessary stress to your sore muscles, as the goal is to strengthen them, not strain them.

Some of the common mistakes yoga newbies make is to rush into it, she added: “Many follow the most common or most popular routines without considering their suitability, which can exacerbate back issues and cause more soreness.

“Unless you’re experienced, it’s best to stick to the following moves that can alleviate neck and upper back pain. But make sure you don’t push yourself too much at the start.”

FOR NECK PAIN, STANDING FORWARD BEND

Also known as uttanasana, this pose stretches your hamstrings and is beneficial for relieving stress. Start in raised hands pose before sweeping your arms down on either side and folding forward from your hips. Bring your fingertips in line with the toes and press your palms flat. Let your head hang loosely and inhale slowly on the way back up. Remember: Yoga is a nonjudgmental discipline. You may never be able to put your palms flat on the floor. Maybe your fingertips will only go as far as your ankles. That’s fine. Work gently to find your edge in the stretch.

FOR NECK PAIN, WARRIOR II POSE

Start in mountain pose, standing with your arms at your sides, your feet parallel, and take a big step back with your left leg, toes pointing inwards. Press your feet down, and firm your legs before raising your arms outward parallel to the floor. Make sure that you keep your shoulders down to lengthen your neck and bend your right knee so that it aligns above your ankle. Press down through your toes to promote balance and hold.

FOR NECK PAIN, EXTENDED TRIANGLE POSE

To come into this pose, stand facing the long side of your mat with your feet more than hip-width apart. Turn your right foot out so that your toes point to the short edge of the mat, and turn your left toes in. Roll your right thigh out before extending your body and lifting your arms parallel to the floor. Point your left arm to the ceiling and ensure your neck aligns with your spine as you drop your right arm and look up. Remember that in yoga whatever you do on one side of the body, you need to do on the other side, so reverse and repeat.

FOR UPPER BACK PAIN, CAT POSE

Also known as Marjaryasana, this pose starts with you on your hands and knees with knees under the hips and wrists in line with your shoulders. Spread your fingers and pull your stomach in as you exhale, bringing your waist up and rounding out your spine. Actively push against the floor to feel the stretch in your back before relaxing on the inhale to return to a neutral position.

FOR UPPER BACK PAIN, THREAD THE NEEDLE

Start on all fours and stack your hips directly above your knees, with your elbows, shoulders and wrists in a straight line to the ground. Lift your right hand up, following it with your gaze as you bring it down and thread it beneath your left arm. Keep your hips high and lower your chest to the ground. Hold the position for as long as you need before switching sides.