“Tech neck”: what screens do to the neck, and what to do about it

What tech neck is

Because phones, tablets and computers are used outside the office, at home and on the move, what used to be called “office syndrome” is now called tech neck, explained Prof. Dr. Alper Murat Ulaşlı, Medical Director of Romatem Ankara. Holding the head up requires the neck muscles to work; as they tense, more pressure goes onto the discs, which wear faster, and the outer layer of a disc can tear. If a torn disc presses on a nerve, the result can be pain, weakness or numbness in the arm, and in advanced cases surgery.

Why desk workers are at risk

Repeated bending of the back during long sitting raises pressure on the spinal discs, loads the ligaments and increases the risk of back muscle pain. Long hours seated load the neck and shoulder muscles; continuous low-level contraction leads to calcium deposition and, with poor blood flow, to disturbed metabolism in the muscles.

Office ergonomics

Ergonomics is the science of work. Romatem Health Group has begun providing office ergonomics training to companies. The aim is to prevent accidents and injury, minimise overuse, fatigue, absence and lost time, and maximise efficiency, quality, safety, comfort and productivity.

Beyond physical and ergonomic factors, Prof. Ulaşlı named psychosocial factors, above all stress, as triggers: insufficient employer support, high performance expectations, job dissatisfaction, time pressure, insufficient rest and lack of peer support. Personal factors include sex, exercise habits and obesity.

Relieving pain and stiffness

If you have a sedentary desk job, get up and walk for a few minutes every thirty to forty minutes; it restores circulation and does the whole body good. Use a chair with good lumbar support that reclines, and lean back as much as possible while working to take pressure off the neck muscles. During breaks, do simple exercises: bending forward and back, side stretches, spinal rotation, shoulder blade release, shoulder shrugs and back extension.

When to see a physician

“If you have tech neck, the last person you should see is a surgeon. The right first step is a physical medicine and rehabilitation physician.” Persistent or severe pain that does not respond to painkillers, pain lasting or recurring for more than one or two weeks, or pain with numbness, tingling or loss of strength can be treated with a multidisciplinary approach.