Tech Neck – some dos and don’ts

While fun and efficient, our much-loved technological devices could be the cause of bad posture and resulting back and neck pain.  This is the dreaded Tech Neck!

Dele, one of our chiropractors, writes this about tech neck:

Technology has become part of our everyday life. Everywhere you look people are surfing the net on their computers, writing a text message on their mobile phone or using a tablet to watch a video.  This means a considerable amount of our time is being spent hunched over looking at a screen.

Our techno devices bring a lot of fun and efficiency into our lives.  However, they can also, unfortunately, bring a multitude of problems for our backs and necks. This is why correct posture when you are spending a lot time in front of a screen is extremely important.

To ensure your posture is as correct as possible follow these simple Do’s and Don’t’s:




  • Try out new gadgets before you buy them to make sure they’re comfortable to use.  Spend time setting them up in a way that works well for you.
  • Make sure that you always sit with your head directly over your body. Your head is a heavy object which can put unnecessary strain on your neck and back if it is tilted forward from a safe, neutral position.
  • Take the time to break position on a regular basis and stretch your arms, shrug your shoulders and move your fingers around. This helps to keep the muscles more relaxed.
  • Ensure your chair has an adequate back support when sitting in front of a computer at a deskPoor sitting at work can kill you
  • Take regular breaks to rest eyes, neck and shoulders.
  • Stand up and walk around at least once an hour.
  • Relax your wrists while typing.

(Elly, one of our excellent Sports Injury therapists has explained how to set up your work station before, and in some detail, here. Have a look if you are worried)


  • Get too engrossed in what you are doing and forget how long you have been using your tech device in bed. If you are still planning to surf/text/play on your devices in bed, set an alarm to remind you to pack it away and get some much needed sleep.
  • Use a low table or cross your legs while sitting at a desk in front of your computer screen.
  • Sit in the same position while using your tech device for too long at a time.
  • Tense your neck, shoulders or wrist.

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