With the school term being well and truly back in full swing, it seems a great time to cover one of the pitfalls of technology. Have you heard of the term ‘Tech Neck’ yet?It refers to the poor postural position of the neck and shoulders with the long-term use of mobile phones, tablets and laptops.

The problem with an increased forward head position is that for every 15 degrees the head shifts forward, the head increases in weight by another 6kg. The amount of pressure this ultimately puts through the neck, shoulders and upper back is huge- not to mention the way the rest of the body must compensate for this.

With an estimated 67% of students having this tech neck posture, it’s good to be aware of the possible consequences:

*Forward head posture, rounded shoulders… recipe for creating problems…*

Neck/ shoulder ache or pain- particularly in the future if not currently

Muscle fatigue
Headaches
Decreased energy levels
Reduced capacity for proper/ efficient breathing (less oxygen to brain and body!)
Negative changes in mood, thoughts and emotions (increased depression, anxiety and lower self-worth)
Reduced ability to manage stress
And we haven’t even covered the negative impact on brain function yet!

So, what can we do about it?!

A great place to start is to make an appointment with your family chiropractor- especially for your kids and teenagers. As they say, ‘prevention is better than cure’.

Check your kids for early signs of dysfunction, and help them to avoid a future of potential neck problems.

To help prevent and manage Tech Neck, here are some top tips:

Hold your phone up to your eyes (rather than tilting your head down to your phone). When your arms are too tired to hold your phone at eye level, that’s your time limit for using your phone!
Lay on your tummy to encourage neck extension (tilting your head backwards) while working on your tablet or laptop. (A great idea if kids need the computer for homework!)
Set reminders to take regular posture breaks. In particular, step away from your device (or put it down), and assume an upper body ‘anti-gravity’ position: drop your head back, press your chest forward, extend your arms back and squeeze between shoulder blades. Hold this position for 30secs while taking deep breaths. Set reminders for yourself so you remember to take regular micro-breaks.
Spread your technology use out over the day, have time blocks/ time limits for use of devices, or come up with other options such as no phone/ device use over the dining table (breakfast and dinner).
Check your ergonomics: Use a desktop computer, or separate screen where the monitor can be set at eye level, on a desk/ surface where the keyboard is roughly at elbow height, and where your chair is set to enable this position (i.e. you might need a footrest for shorter legs at a regular sized desk)
Sit on an exercise ball or posture cushion (cushion is easier for those with sorter legs!) when using devices (helps to stimulate brainstem function important in maintaining posture)
Take yourself and your kids to see your chiropractor for regular check ups- chiropractic adjustments impact on brain function as well as neck/ spine movement and position.

Any other ideas? What have you tried in your household? Share your ideas to help create great boundaries around technology use- especially for our younger generation.