Tech Neck: The Effects of Computer and Phone Usage on Your Neck

I want you to think of a seesaw and a stack of blocks. In your mind, see yourself placing another block on top of the stack and how much effort it takes for the stack to hold up that new block. This is your neck. The newly added block is your head.

Now, imagine a seesaw perfectly in balance. Place a block on one end; the other end starts to lift into the air. This is what happens when your head starts to creep forward to look at the computer or a phone. Your neck changes from being like a stack of blocks to a seesaw. The more forward your head, the more lift is occurring on the other end, which your neck has to counter, resulting in neck pain often referred to as “Tech Neck.”

Anatomically, your neck is always working like a seesaw. Instead of producing no effort with your head perfectly positioned on your neck like a stack of blocks, the muscles are always slightly contracted to hold up your head. This allows for wiggle room to move your head forward as necessary. The problem occurs when you hold your head in that forward position for extended periods of time. The farther your head is away from your spine (this distance is called the “moment arm”), the more your neck muscles have to contract to stay in balance.

Just because you are able to pick up a large boulder does not mean you would do it for 20 minutes, 30 minutes, or hours. There’s nothing wrong with looking at a computer or a phone, the problem is the way you are holding your head forward, positioning your neck in strange and unnatural ways.

Moreover, by holding your neck forward for long periods of time you are stretching the muscles of your neck. Think of a rubber band that you hold past its natural length for extended periods of time; it gets weaker, flimsier. This is what happens to the muscles of your neck. Thus, holding your head forward not only requires an extravagant amount of effort by your neck muscles to balance you out, but you are simultaneously causing the muscles to weaken. This results in even more pain.

If you are using a computer or phone for more than 5-10 minutes at a time, I strongly recommend putting in the effort to become aware of how you are holding your head to give your neck a rest and keep yourself strong. Take frequent breaks to stretch & roll out your neck. Having a mirror nearby your workspace will also help you see if you are moving your head in a forward position while working on your computer.

If you are noticing an increase in neck pain, seek out help from a professional physical therapist who can help you with muscle strengthening and posture exercises.