Mar 18, 2023 09:00:00

How should I deal with 'tech neck', which causes pain in the neck when looking at the screen of a smartphone or laptop too much?

Modern people use smartphones and laptops for a long time every day, and they tend to take a slightly downward posture with their heads tilted forward. Dr.

Kavita Trivedi , a physiotherapist at the University of Texas Southwestern Medical Center, explains the phenomenon of `` Tech neck '', which leads to pain and chronic diseases when watching too much of such a screen.

'Tech neck' epidemic: How to treat the rise in chronic neck pain | Back and Spine | Orthopedics and Rehab | UT Southwestern Medical Center
https://utswmed.org/medblog/tech-neck-pain-treatments/

Staring at screens could strain cervical spine, cause 'tech neck' - UPI.com
https://www.upi.com/Health_News/2023/02/17/scrolling-screens-neck-pain/3891676642779/

Modern people are looking at the screens of smartphones and PCs for more than several hours a day, and it can be seen that many people are looking down on smartphones in the city and on public transportation. In recent years, an increasing number of people have problems with neck bones, nerves, and muscles because a slightly downward posture puts an excessive burden on the neck.

The reason why the posture of staring at a smartphone or PC screen causes physical discomfort is because the human head is quite heavy. A typical adult head weighs about 5 kg, and the human body is structured to support this weight in an upright position. However, bending the neck forward increases the load on the cervical spine, the bone that supports the head, and its joints, which causes pain and inflammation, Trivedi explains.

Below is a diagram showing how much load the prone posture puts on the neck. The load applied in an upright position is about 5 kg, but the load increases to 12 kg when tilted forward by 15 degrees. If the angle is 30 degrees, the load will be 18 kg, if it is 45 degrees, it will be 22 kg, and if it is 60 degrees, it will be 27 kg, and the load will increase steadily.

Repeatedly applying an increased load in this way causes the surrounding muscles to become stiff and stiff to protect the nerves in the neck, causing inflammation and pain, etc. This condition is called 'tech neck'. Many people have tried stretches, exercises, over-the-counter medications, and massages that they've seen online before going to the hospital, but Trivedi called it a 'very effective surgical intervention,' including several treatments: is listed.

・Epidural steroid injection
By injecting

cortisone , a type of powerful anti-inflammatory steroid hormone, into the area where the nerve is stimulated, nerve inflammation can be calmed and muscle pain can be relieved for several months to a year.

・Trigger point injection
Trigger point injection is a procedure in which an anesthetic and an anti-inflammatory steroid drug are directly injected into the painful area (trigger point), which has the effect of reducing severe stiffness and pain.

・Nerve root block
A nerve root block, in which an anesthetic is injected into the nerve root at the base of a nerve in the spine, greatly reduces pain by blocking pain signals sent to the brain.

・Radiofrequency ablation therapy
Radiofrequency ablation therapy is a less invasive treatment that inserts an electrode needle while observing with ultrasound and burns the nerves that send pain signals to the joints of the neck. Temporary nerve blocks may also be used in some cases.

Most tech necks don't require serious surgery, but if you're suffering from a fracture, a herniated disc or spinal cord compression, surgery may be your best option, Trivedi said. .

The best way to prevent a tech neck is to stop looking at smartphones and laptops, but in modern society these devices occupy a large part of our lives, so 'Don't look at your smartphone for the next week.' Please,” it is difficult to obey. Therefore, Mr. Trivedi proposes the following method as a more realistic strategy.

・Use a dedicated app or device that detects the angle of your neck and head so that you can immediately notice when your posture is bad.
・Set a timer and take your eyes off the screen regularly to relax your body.
• Reduce screen time by using voice input when typing messages.

“Just remember to hold your phone at eye level while texting or scrolling to help protect your neck,” says Trivedi. The same is true,” he explained, explaining that various measures can be taken to protect the neck, such as introducing a standing desk and finding a chair that fits the body.