I'm A Surgeon – This Anti-'Tech Neck' Position Actually Makes It Worse
“Tech neck” or “text neck,” a term that refers to shoulder and neck pain caused by texting or craning our necks towards screens all day, may affect up to 73% of uni students and almost 65% of people who work from home, a 2022 paper reads.
The Mayo Clinic says it can put uneven pressure on your spine, leading to discomfort and even headaches and fatigue.
All of which is to say, I understand why some TikTok users like “posture and fitness coach” Jen Lashley are keen to correct the all-too-common issue.
In a recent TikTok, she suggested adults should get in some “tummy time” while scrolling to “strengthen your back muscles and improve your posture.”
So, we spoke to orthopaedic surgeon Dr John Hinson who specialises in the shoulders and elbows at the Palm Beach Orthopaedic Institute in West Palm Beach, to see whether this holds up.
@jennlashley_ Stop and turn around right now! ????Sometimes you gotta get creative ???? Babies do tummy time, so should adults! . . . #posture#posturecorrection#posturetips#tummytime#backstrengthening#roundedshoulders#techneck
♬ BIG UP - INJI
It may actually make your neck pain worse
Though Dr Hinson admits “The persistent habit of staring down at a screen puts excessive stress on the neck, shoulders, and upper back,” he doesn’t think this is the answer.“Lying on your stomach as a prevention for this issue is not a good solution for this problem,” he tells us.
“This position will put the lumbar spine into an overly curved (hyperlordotic position) and requires a great deal of work from the neck muscles to hold the head in an upright position.
“Staying in this position for extended periods could potentially exacerbate any underlying back issues and cause neck pain,” he continues, accidentally making the issue worse.
So what position should I be in to prevent “tech neck”?
“The ideal position for the neck would be sitting in a chair with good low back support and the chair leaning slightly back,” Dr Hinson advises.
“The chair will absorb some of the weight of the body and will take pressure off the low back. Holding the head slightly behind the body allows the neck muscles to be more relaxed and takes stress off the neck.”
Of course, he adds, this isn’t always possible; but there are workarounds.
“When you cannot achieve ideal positions for your head and neck make sure to take frequent short breaks and change your position to give your neck muscles a break,” the surgeon recommends.
“If it does become an issue for you, an exercise program for your neck can be a helpful tool for treatment.”