Tech Neck Affects Every Generation

Prevention Strategies for All Ages

As we gear up to celebrate Spinal Health Week from 26 May to 1 June, it’s time to shed light on a growing concern that’s affecting Australians of all ages: Tech Neck!

With over 34 million mobile phone connections in Australia and 95% of adult Australians accessing the internet via smartphones, our necks are bearing the burden of our digital lifestyle. The pain isn’t coming from the technology itself, but rather how we’re using it.

Understanding Tech Neck: A Modern Epidemic

Tech Neck, formally known as Tension Neck Syndrome, has become one of the most prevalent musculoskeletal disorders in our digital era. It occurs when we spend extended periods with our heads bent forward, looking down at our devices. The greater the frequency and duration of this posture, the more significant the impact on our cervical spine.

What many don’t realise is that this condition doesn’t discriminate by age—it affects everyone from schoolchildren to seniors, though in slightly different ways. Each generation has its own tech habits and challenges when it comes to maintaining proper spinal health.

Children and Teens: Growing Up Digital

For our younger generation, tech neck is particularly concerning. Their spines are still developing, making them more vulnerable to long-term postural problems. With Australian children spending an average of 14-28 hours per week on screens for entertainment alone (not counting schoolwork), their developing spines are at risk.

Prevention Strategies for Youth:

• The 20-20-20 Rule: Encourage children to look away from screens every 20 minutes, focus on something 20 feet away, for at least 20 seconds.
• Device-Free Zones: Establish areas in your home and times of day when devices are not allowed.
• Proper Setup for School: Ensure study desks and computer setups at home promote good posture with screens at eye level.
• Active Play: Balance screen time with physical activities that strengthen the neck and back muscles.

Working Adults: The Office and Remote Work Challenge

The working population faces unique challenges, especially with the rise of remote work setups that may not be ergonomically sound. Many adults spend 8+ hours daily on computers, often with improper setups at home or work stations that contribute to tech neck.

Prevention Strategies for Adults:

• Ergonomic Workspace: Invest in a proper chair and desk setup with monitors at eye level.
• Posture Check Reminders: Set regular alerts to check and correct your posture throughout the workday.
• Microbreaks: Take short, frequent breaks to stretch your neck and shoulders.
• Strengthening Exercises: Incorporate specific exercises to build neck and upper back strength.
• Stand-Up Options: Consider a standing desk or alternating between sitting and standing.

Seniors: New to Tech, New to Tech Pain

Our senior population is increasingly adopting technology, often without the lifetime of posture habits needed to prevent tech neck. Additionally, age-related conditions like osteoarthritis can make the effects of poor posture even more pronounced.

Prevention Strategies for Seniors:

• Holder and Stand Solutions: Use tablet holders and phone stands to keep devices at eye level.
• Larger Text Settings: Reduce the need to bend forward by increasing text size on devices.
• Gentle Neck Strengthening: Engage in age-appropriate exercises to maintain neck muscle strength.
• Proper Lighting: Ensure good lighting to prevent leaning forward to see screens better.
• Regular Movement: Set timers to remind you to get up and move around frequently.

Universal Prevention Tips for All Ages

Regardless of age, everyone can benefit from these core practices to prevent tech neck:

• Hold Devices Higher: Bring your phone or tablet up to eye level instead of looking down.
• Take Regular Breaks: Step away from devices every 30-60 minutes.
• Stretch Daily: Simple neck stretches can relieve tension and prevent pain.
• Strengthen Supporting Muscles: A strong upper back and neck can better support proper posture.
• Be Mindful: Develop awareness of your posture throughout the day.

How Chiropractic Care Can Help

Chiropractic care offers a gentle, drug-free approach to managing and preventing tech neck. At Chiropractic Centre for Optimum Health, our chiropractors are specially trained to address the impacts of technology use on your spine.

Our approach includes:

• Comprehensive spinal assessments to identify tech-related issues
• Gentle adjustments to restore proper alignment
• Personalised exercise programs to strengthen supporting muscles
• Ergonomic advice tailored to your specific lifestyle and needs

Education on proper posture and prevention strategies

Join Us This Spinal Health Week

Tech Neck is not inevitable—it’s preventable with the right knowledge and care. This Spinal Health Week, take the first step towards better spinal health by booking a visit with us for a comprehensive spinal check.

Let’s work together to ensure your digital habits aren’t causing physical pain. Visit Chiropractic Centre for Optimum Health, connect with our team, and start your journey to a tech-friendly, pain-free life today. Your spine supports you every day—it’s time to return the favour.

For more information or to book an appointment, contact Chiropractic Centre for Optimum Health today.