Dr. Curtis McElroy

Tag: tech neck

  • Tech Neck Headaches

    Are You Suffering From Tech Neck Headaches?

    A headache is a headache, right?

    Did you know that there are 150 types of headaches?

    They include tension-type headaches, migraines, cluster headaches, sinus headaches, and hormone headaches with each having a list of causes and treatments that work specifically for that type of a headache.

    Tension-type headaches are the most common type of a headache among adults and teens. They cause mild to moderate pain and come and go over time and usually have no other symptoms.

    Migraines are often, but not always, intense headaches and are described as pounding throbbing pain. They happen often, anywhere from one to four times a month. With the pain there are other symptoms such as sensitivity to light, noise, or smells; nausea and/or vomiting; loss of appetite; and upset stomach or belly pain.

    Cluster headaches are intense and feel like a burning or piercing pain behind or around one eye. On the side of the pain the eyelid droops, the eye reddens, the pupil gets smaller. They tend to happen in groups with people getting them one to three times per day with each headache lasting 15 minutes to 3 hours.

    So what is a “tech neck” headache?

    “Tech neck” headache falls under the tension headache and is reasonably easy to deal with.

    The cause of “tech neck” headaches is the strain being placed on the neck muscles as you bend your head forward to look at your mobile device. The headache begins as a dull, aching head pain with a sensation of tightness or pressure across your forehead or on the sides and back of your head, and there may be tenderness on your scalp, neck and shoulder muscles.

    Why do these headaches occur?

    According to Kenneth K. Hansraj, MD, chief of spine surgery at New York Spine Surgery & Rehabilitative Medicine, they happen because of the strain on your neck as you bend your head forward to view your mobile device.

    When your spine is in a neutral position, with the head aligned with neck and aligned with your spine, the head weighs about 10 pounds. At 15 degrees forward, the neck is now holding 27 pounds. At 45 degrees, it is holding 49 pounds, and at 60 degrees it is holding 60 pounds. That is 60 pounds of weight held by the neck muscles that are meant to hold 10 pounds. That much of a load can do a lot of damage over time.

    If you are experiencing neck soreness with headaches while using your mobile device, now is a good time to take notice and begin taking breaks from your smartphone or tablet.

    And, to prevent these types of headaches, be aware of your posture, sit or stand straight with your shoulders back while you use your phone.

  • How To Start Correcting Tech Neck

    How You Can Start Correcting Tech Neck

    What is “tech neck”?

    “Tech neck” is the neck pain and numbness and tingling in the fingers that occur after using a smartphone or computer for an extended period of time. Additional symptoms include headaches and upper back pain.

    How does it happen?

    The head, when properly aligned with the neck and looking forward, weighs about 10 pounds. The muscles and bones of the neck are easily holding the head and there is no strain on any part of the neck. As you lower your head, such as when looking at the smartphone or tablet, your neck is bending forward and the weight it is holding increases. When looking straight down at your phone or tablet, and your chin is close to your chest, your neck is now holding about 60 pounds of weight. This means that the muscles designed to support 10 pounds are now straining to support 60 pounds.

    You can correct “tech neck” with stretches and prevent it by changing some of your current habits when using mobile devices.

    Get a pillow. There are neck pillows that you can use to help keep your neck in proper alignment with your body. They look like the travel pillows you may be familiar with – a U or C shaped pillow with more padding at the base of the neck. Used while you’re using your mobile device it will help keep your neck aligned with your body. Used for sleeping, it will help keep your neck in the shape it is meant to be. Either way, relieving the stress and tension will help.

    Use a Cervical Roll. The neck, when properly aligned, has a C-shaped curve. It can be flattened or reversed by “tech neck”. A simple way to get the curve back is to use a cervical roll. Take a small hand towel and roll it lengthwise. Rubber band or tape it to keep the roll tight. Lay on your back on a flat surface and place the roll at the base of your neck. Relax and rest on the roll for 15 minutes a day.

    Take micro-breaks. Set an alarm on your device for every hour and when it goes off, set the device down and walk away. If you’re sitting, then stand up and stretch your body. Take a break of 1-2 minutes. Stretch your body and give your neck a break. Make this a part of your daily routine.

    Neck stretches. Start by relaxing your shoulders and lightly lay your hands on your thighs. Tilt your head toward your left shoulder and hold for 15 seconds. Use your hand to gently pull your head toward your shoulder. Let the weight of your head stretch your muscles. Repeat 2 to 4 times toward each shoulder.

    A bit of prevention now will correct any issues you are having with “tech neck”.

  • Tech Neck Can Become Painful

    Tech Neck Can Become Painful

    Does this sound like you?

    You use a smartphone or tablet a lot. Every day. Sometimes for a few hours or more each time you use them. Maybe you’re texting friends or business associates. Maybe you’re browsing the internet looking for great deals. Maybe you’re exploring new apps. Or maybe you’re using an app to read a book or document. A few hours have passed and you notice a bit of pain behind your eyes.

    You look away from your device and realize that you have a small headache. Then you raise your head. That’s when you feel the soreness and stiffness. You set aside your phone or tablet and begin to massage your neck as you look up and stretch a bit. When you feel relief, you pick up your phone or tablet and get back to doing what you were doing.

    If this is you, then be very careful. The small soreness and headaches will become much more painful and other symptoms will appear.

    The headache will become unbearable. It will begin at the back of your head and settle behind your eyes and will distract you to the point of not being able to concentrate. You can take aspirin or a pain reliever, but it will be a temporary fix.

    The pain the neck will be more than just a bit of soreness that a hand massage or stretch can relieve. It will become a hot pain that doesn’t go away with a simple massage or even through various stretching techniques. It will actually become more painful as you attempt to stretch it away.

    Your upper back, between your shoulders, will feel very sore and that soreness won’t be relieved with anything less than a deep massage or physical therapy.

    The small of your back will be sore throughout the day, whether you’re on your mobile device or not. Trying to relieve the soreness with a lumbar support or pillow or heating pad may work, but it won’t make the pain go away.

    Another symptom of “tech neck” you aren’t likely prepared for is the numbness and tingling of your fingers. The kind of numbness that really doesn’t go away even after you’ve stopped using your mobile device, massaged and stretched your fingers. This lead directly to loss of strength. Not enough that you can’t hold your mobile device, but enough to not be able to open jars or move stacks of books on your desk. It will be noticeable.

    Prevention begins with awareness. Now that you know what is causing the pain you are experiencing, you can take action to stop it from becoming worse.

Copyright @ 2017 DrCurtisMcElroy