Tech Neck Help

The lifestyles we lead today would not be imaginable 150 years ago. Sitting for hours and hours? The typewriter was only invented in 1860. It wasn’t until 1912 that Thomas Edison had started helping figure out a way to electrify homes. In the history of time, that’s not very long ago!

In the history of our humanity, we have never asked so many humans to stay seated at desks with arms outstretched, working, for 8+ hours a day. In my opinion, it’s not healthy. However, I know there’s often little way around it. 

The average human head weighs 11 pounds. Imagine walking around with 1.5 gallons of milk on a 13 mm wide stick that’s glued to one side. Now, imagine tilting that stick at a forward angle all day, and holding it in place. That’s an example of the work that our muscles are doing everyday. Of course, it becomes painful!

Symptoms of tech neck:

• Pain in the neck and shoulders
• Shoulders feeling stiff and tight
• Decreased range of motion in shoulders or neck
• Headaches
• Numbness or tingling of upper limbs
• Eye strain and pain 

Fix your desk set-up:

Using a standing desk helps, though standing all day is also not recommended. Invest in a stool where you can sit and rest your lower body muscles.

You can use simple everyday objects to help lift your monitor and keyboard height, without needing to purchase a standing desk. Use cardboard boxes, yoga blocks, or books to lift your monitor and keyboard to standing level. 

Alternatively, use yoga blocks to lift your monitor to eye-level height and stay seated at your regular desk-height keyboard.

Fix your driving posture:

Make sure your head is not tilting forward while driving. When I first became aware of my forward head tilt while driving, I used my open hand to make an L-shape, and would rest my thumb on my sternum, my pointer or middle finger under my chin while pressing my head into my headrest. I was always shocked to see how much my head would be forward and tilted a bit down while driving. 

On long drives, I stuff a small pillow, jacket or folded blanket under each arm to serve as an arm rest. It would allow my upper body to rest and relax more, alleviating strain and pressure on my neck and shoulders.

Exercises from YogaBody, by Lucas Rockwell:

Arrow Pose – 2 minutes

1. Sit in the middle of your chair
2. Plant your feet on the ground
3. Interlace your hands behind your back
4. Squeeze your shoulder blades together
5. Puff out your chest
6. Gently look up to where the ceiling meets the wall

Cliffhanger – 2 min

1. Scoot your chair back from your desk
2. Step your feet very wide apart
3. Spread your fingers and place your hands on top of your desk
4. Drop your head down between your arms, so your ears and arms are in one line
5. Breathe and hold

Banded Rows – x10

1. Sit on the edge of your chair
2. Place an exercise band around your feet
3. Grip either end of the band
4. Variation 1 – elevate your shoulders, pulling up and back quickly
   1. Release and un-shrug your shoulders slowly counting 5-4-3-2-1
5. Variation 2 – shoulders down, squeeze your shoulder blades together 
   1. Release slowly counting 5-4-3-2-1

Experiencing Sharp or Unbearable Pain?

Please see a doctor. If you have radiating pain, a specialist is recommended.