Purdue kinesiology expert: ‘Tech neck’ can be avoided through better posture

Audrey Gregory, a graduate student in the Purdue University Department of Health and Kinesiology, improperly slouches while looking at her phone. This bad posture could eventually turn into painful “tech neck,” when neck muscles near the base of the skull get sore.(Tim Brouk)

Written by: Tim Brouk, tbrouk@purdue.edu

You see them all over the Purdue University campus — students, staff and faculty alike all slumped over their smartphones, hunching over their tablets and craning their necks over their laptop computers.

According to Craig Voll, clinical assistant professor in the Purdue Department of Health and Kinesiology, bad posture while using mobile devices can catch up with users over time, which could create tension headaches and “tech neck,” a new catch-all term for sore neck, shoulders and back when sitting improperly while using a wireless device for an extended period of time.

“Technology has really risen to make our lives easier. We’re on it all the time. And so, what ends up happening is you see people that are utilizing poor posture for hours on end,” Voll said. “Because we have these poor postures, what we see is certain muscles start to get tight. And then if one muscle gets tight, we know that another muscle has to get weak. And what that ends up doing is it creates asymmetries.”

Asymmetrical musculature examples include tight hip flexors and weak glutes or tight cervical muscles — neck muscles attached to your skull — and weak abdominals. The nerves running out of these muscles then get activated and agitated.

“When you’re in those positions for a long period of time, the muscles kind of go into a spasm, and then they kind of pinch those nerves, and then you get those wrap-around tension headaches that we tend to see,” Voll warned.

With young users, one or two hours won’t hurt, but if a student is working on a long research paper for several hours at a time, the body will react poorly. Older users can be affected more seriously.

“When we start getting into our later adulthood, that poor posture starts to cause problems with people’s ability to get their arms up over their head,” Voll explained. “We start seeing problems with impingement syndromes. You start seeing piriformis syndrome in the lower extremity because people are sitting for such long periods of time. And now pressure gets put onto the sciatic nerve. You start to see those things accumulate over time.”

Voll offered some tips on avoiding “tech neck” and other discomforts when you settle in to watch a movie on your phone:

• Maintain good posture — Keep your head and shoulders aligned with your hips, avoiding a hunched posture or looking down at devices for extended periods. 
• Ergonomic workstation — Position your monitor at eye level, ensuring your elbows are bent at a 90-degree angle when typing. Use a chair with lumbar support to maintain proper posture while seated. 
• Frequent breaks — Take short breaks every 20-30 minutes to stand up, stretch and move around. Consider using a timer or app to remind you. 
• Stretch and exercise — Regularly stretch your neck and shoulder muscles to relieve tension. Consider exercises such as neck stretches, chin tucks and shoulder blade squeezes. 
• Limit screen time — Reduce the amount of time you spend on devices by setting boundaries and engaging in other activities. 
• Use devices correctly — Hold your phone or tablet higher up, closer to your eyes, so you’re not bending your neck to look down. 
• Consider ergonomic tools — Invest in ergonomic tools, such as a laptop stand or adjustable desk, to help you maintain better posture while using devices. 
• Be mindful of your posture — Check your posture throughout the day and adjust as needed. Consider using posture apps or activity trackers to track your posture. 
• Move throughout the day — Incorporate movement into your routine, whether it’s taking a walk, doing some yoga or simply stretching. 
• Seek professional help — If you experience persistent neck pain, consult with a physical therapist or chiropractor for further evaluation and treatment.