Written by Sumin Lee and Minchan Kim

Technology continues to transform everyone’s lives as it brings forth remarkable benefits for communication, education, and productivity. However, the pervasive use of technology raises significant consequences for mental and physical health. Specifically, the physical repercussions this article will be discussing is the impact on spinal health. The excessive use of devices leads to the specific condition known as “tech neck.” As we explore the causes and symptoms of tech neck and its long-term consequences on the body, we hope to warn the readers of this pressing issue before the problem becomes too intense. 

What is Tech Neck?

Tech neck refers to the neck pain and discomfort that arise from poor posture associated with the prolonged use of electronic devices. This condition develops when individuals adopt a forward head position while looking down at screens for extended periods. Medical experts warn that tilting the head forward at a 60-degree angle can place up to 60 pounds of pressure on the cervical spine. This significant strain on the neck and upper back structures leads to muscle fatigue, tension, and pain, laying the foundation for more serious spinal issues over time.

Symptoms:
The symptoms of tech neck vary in severity but often include the following: 

The Consequences of Tech Neck

Physical Impact
The repercussions due to tech neck can easily spiral for the worst as prolonged poor posture can cause a plethora of issues such as spinal misalignment. This is a near-permanent change of the spine’s natural curvature and can strain a body’s muscles, joints, and ligaments. This strain is the cause of chronic pain in daily life which can range from a simple disturbance to a significant disruption and negatively impacts a person’s overall quality of life. Going forward, tech neck can accelerate the onset of degenerative conditions like herniated discs or spinal arthritis, going as far as limiting overall mobility and an increased reliance on medical interventions to manage the pain of movement. 

Mental Health Effects
However, the physical impact of tech neck is not the end as tech neck can lead to further spinal problems that inhibit daily activities, and profound psychological consequences such as intense frustration and anxiety may arise. Limitations and pain, furthered by the struggle with neck and back problems have been found to diminish one’s quality of life and even create a vicious cycle, detrimental to mental health.

To gain a personal recount of the pains that tech neck and technology-related physical issues, we interviewed an EAC student to gain a better understanding: 

Interview

Anonymous Student 

Q. Hi there, can you tell us your name and grade, please? 

A. I’m sorry but I’d rather stay anonymous 

Q. That’s fine, do you know why we asked you to sit down with us and answer these questions?

A. Yes, you guys told me that you wanted to review an EAC student with possible back problems from excessive computer use and I wanted to share my story with you. 

Q. That’s great, thank you so much for your time, now do you think that you, in fact, have excessive technology use in day-to-day life?

A. I do

Q. How many hours do you spend on using electronic devices during the day?

A. I spend at least 10 hours. 

Q. Is that with just your phone or with overall technology use?

A. Well, I do spend a lot of time on my phone, but I think that I spend about ¾ of that time on my computer whether it be for school work or entertainment. 

Q. Oh I know that the school has implemented a no-phone policy to help with excessive phone use but do you think it was worth it? 

A. I do think that I’m using my phone a lot less at least in school and I guess that is somewhat helpful, but to be honest the sheer amount of work that we do on the computer in the first place kind of makes the amount of time we spend on our phones redundant. 

Q. Do you have any problems when you use it? 

A. I think that sometimes, my neck and back hurts very much!! 

Q. Did you do anything to help fix your tech neck?

A. Did I do anything? Well I’ve done a lot in my opinion, I’ve tried various exercises to fix my posture. 

Q. Yes, great! Are there many people who you think have the same problem as you? 

A. From the top of my head I think I’ve seen Inseo Han looking at his computer in a really interesting way. When he is on his computer he’s always bent forward and I think that it could hurt him badly if he keeps doing this. . 

Q. Well that’s good to know, I hope he’ll look at this article and be able to gain a little more insight.

A. I hope so too

Q. Thank you for the interview and your cooperation, this was extremely helpful!! 

A. You’re welcome, thank you guys. 

Learning about this new information from our initial interview we then interviewed Inseo Han about his experience with spinal problems, 

Q. Hi Mr.Inseo, thank you for sitting down with us today and agreeing to answer our questions.

A. No problem, I heard that [anonymous] spoke with you already and I’m excited to speak with you guys.

Q. So first, how much time do you spend day to day on technology?

A. I spend A LOT OF time on technology every day. 

Q. Could you give us an estimation of how long?

A. I’d say about 7 to 8 hours with the amount of time I spend at school. I do think that I spend the majority of my time in school though. 

Q. Do you think that your use of technology has hurt you in any way? 

A. Yes, my neck hurts constantly if I use my computer a lot and I think this is affecting my schoolwork a lot. When I have to write in English or Korean for a long period of time, I can’t bend over for a long time because my back health is already pretty damaged. 

Q. Have you done any exercises to help with this or have you looked into any professional care? 

A. No I haven’t, but I think taking action and trying out some neck exercises could be very useful. 

Q. Do you have any plans to balance time for technology use and health care for your neck?

A. I am thinking of setting a time limit for using electronic devices and taking frequent breaks. 

Q. I hope that this can help you. Do you have any final thoughts about the topic?

A. Kids should be wary of their technology usage and make sure to take breaks to stretch their muscles!

Q. Thank you for your time and your answers Inseo

A. No problem, happy to help.

Prevention and Treatment Strategies

As we saw, there were examples of tech neck or technology affecting our health all around us. Fortunately, there are practical strategies to combat tech neck and prevent its progression.

Ergonomic Adjustments
Ergonomic adjustments are one of the most effective measures. Simple changes such as, 

1. elevating devices to eye level
2. taking regular breaks from screens
3. maintaining a neutral spine position with relaxed shoulders and a tucked chin 

These simple adjustments to daily lifestyles can make a significant difference in reducing strain on the neck. Furthermore, creating awareness about these posture habits is essential as newer generations rely more and more on technology in their daily lives. 

Exercise and Physical Therapy
Incorporating targeted exercises and stretches can also help strengthen the muscles that support the neck and back, counteracting the damage caused by poor posture. Chin retraction exercises, in which you gently pull your chin back while keeping the spine neutral, can help realign the neck. Prone scaption, a movement where you lift your arms outward while lying face down, engages the upper back muscles, providing support to the cervical spine. Additionally, regular stretching routines that target the neck and upper back can alleviate tension and improve flexibility, reducing the risk of long-term damage.

A stretching routine does not have to be complicated or overly long, a simple routine that you can easily follow throughout your day-to-day lives and easily incorporate into your daily routine would be the best. As a starting point, we recommend this routine to help with neck and spinal tension that arises from the overuse of technology.

It should be noted that any form of exercise that allows your cardiovascular system to work and allows you to stretch your muscles is incredibly helpful. Sports and activities which you enjoy such as basketball or soccer are beneficial and entertaining. Moreover, people of a younger age who have not yet faced irreversible damage can effectively deter this from ever happening through basic exercise and awareness of the benefits.

Professional Intervention
For more severe cases taking on professional help is crucial or seeking professional help as a way for early prevention is extremely beneficial as well. Physical therapy can provide a tailored program to address specific posture issues, while pain management strategies, including medications or injections, may be recommended for extreme cases. 

Raising Awareness

Moreover, public awareness campaigns, particularly those aimed at educating younger generations about the importance of proper posture, are essential for long-term prevention. Encouraging early interventions can prevent tech neck from becoming a widespread public health issue.

Conclusion

While technology offers countless advantages, it is vital to remain aware of its potential adverse effects on spinal health. The rise of tech neck serves as a critical reminder of the importance of adopting better ergonomic practices and prioritizing physical well-being. By making intentional adjustments, such as correcting posture, elevating screens, and incorporating physical activity into daily routines, we can significantly reduce the risk of long-term spinal damage. Taking proactive steps may protect spinal health for a healthier and damage-free future, so we must prioritize its maintenance by becoming more aware of the possible risks present. 

Resources Used

Betsch, Marcel, et al. “The Influence of Smartphone Use on Spinal Posture – a Laboratory Study.” Gait & Posture, vol. 85, Mar. 2021, pp. 298–303, https://doi.org/10.1016/j.gaitpost.2021.02.018.

“How to Prevent Tech Neck and Promote Better Posture | Jefferson Health.” Www.jeffersonhealth.org, http://www.jeffersonhealth.org/your-health/living-well/how-to-prevent-tech-neck-and-promote-better-posture.

ICAC. “Cómo Afecta El Síndrome Text Neck a La Salud de La Columna.” ICAC, 27 Dec. 2021, columna.com/en/tratamiento-cuello-texto/. Accessed 15 Oct. 2024.

MD, David DeWitt. “Text Neck Treatment and Prevention.” Spine-Health, 26 Oct. 2018, http://www.spine-health.com/conditions/neck-pain/text-neck-treatment-and-prevention.

“Tech Neck: Effect of Technology.” Mayo Clinic Health System, http://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effect-of-technology-on-your-neck.

Thiesse, Rick. “Tech Neck Is a Pain in More than Just the Neck – Mayo Clinic News Network.” Mayo Clinic News Network, 5 Apr. 2024, newsnetwork.mayoclinic.org/discussion/tech-neck-is-a-pain-in-more-than-just-the-neck/.

“What Is Tech Neck?: John S. Michels, MD: Interventional Pain Management.” Www.johnmichelsmd.com, http://www.johnmichelsmd.com/blog/what-is-tech-neck.