Cervical pain, headaches and a feeling of contracture in the back are the characteristic symptoms of the so-called tech neck syndrome, which is a painful symptom related to the daily use of technology, tablets and smartphones in the first place.
As Dr. Lara Castagnetti, osteopath and specialist in orthopedic rehabilitation, explains: “The posture problems linked to the use of technology are a rampant phenomenon. Even if we don’t realize it, every time we chat, check our e-mail, surf the Internet or use social media, we take an unnatural stance.
We tend to bend our shoulders forward, close our chest and bend our heads downwards in the direction of the screen. This head angle can be thought to strain neck muscles up to five times more than an upright posture. An effort that, with the passage of time, can cause permanent muscle tensions,” the doctor explains.
Adolescents are most at risk
Through smartphones and tablets, and especially thanks to the spread of apps, we can perform various operations that until a few years ago we did in a different way. This gives results in an increase in time spent online, resulting in incorrect posture.
Adolescents, whose skeletal-muscular system is still in development, are particularly at risk. As Dr. Castagnetti says “There are very frequent visits of children who report headaches, cervical and spinal contractures or stem pains related to discopathy.
How is tech neck treated?
Tech neck syndrome should not be underestimated, as if you do not intervene early, you may experience a postural change over time.
If the pain becomes chronic and you need to use medication to deal with it, you should consult a physiatrist.
Muscle stretching and strengthening exercises
Neck pain can also affect people who spend a lot of time in front of their computer at work. The long maintenance of a static position does not help the condition of the spinal column. “It is therefore advisable to take a short break from time to time, getting up about every hour to stretch your legs,” says Dr. Castagnetti.
Then, in your spare time (and even at home), you can also do some simple exercises of stretching and muscle strengthening:
Extend the cervical muscles: using your index finger and middle finger, push the middle finger horizontally backwards, without bending your head up or down.
Reinforce the cervical muscles: rest the palm of your hand on your forehead and push back with the same and opposite force as your head.
Stretch out the lumbar spine: kneel and bend forward extending your arms until your hands are on the ground and the spine is stretched out. When performing the exercise, you will have the feeling that the entire lower back is stretching.
Stretch the chest muscles and the front cervical fascia: stand or sit and rest your hands on your hips, above the waist. Fold your arms forward, approaching your elbows as if you wanted to touch each other.
“If you spend many hours a day sitting in front of the computer, make sure you can do it healthily. We position the screen and keyboard carefully so that they do not overload the muscles of your shoulders and neck. The PC screen must be placed at eye level and the forearms must be able to rest on the desk,” concludes the doctor.
