Alan Steppe
We’re increasingly attached to our screens, clocking in an average of 3 to 4.5 hours a day on our electronic devices. This growing screen time is linked to a rise in tech neck, also known as “text neck syndrome.” This condition stems from continuously looking down at our devices, leading to slumped shoulders and neck strain.
A 2022 study from The National Library of Medicine highlighted that 73% of university students and an alarming 64.7% of remote workers experience neck and back pain. The connection between persistent screen use and tech neck is evident, often creeping up unnoticed until the discomfort becomes impossible to ignore.
In this article, we’ll guide you through recognizing the signs of tech neck, offer strategies to prevent it, and discuss how the right pillow can ease this common discomfort.
Signs of Tech Neck
Here are some indicators that you might be suffering from tech neck:
- Eye strain or discomfort
- Headaches, whether occasional or persistent
- Sharp or dull pain in the neck and shoulders
- Stiffness or tightness in the neck and shoulders
- Reduced range of motion in the upper extremities due to tightness
Next, let’s explore some preventative measures you can take if you suspect you have a tech neck.
Preventing Tech Neck while Awake
The best way to combat tech neck is to reduce your screen time. However, in our increasingly digital world, this isn’t always feasible. You can’t skip a Zoom meeting just to avoid neck strain! Here are some strategies to help alleviate tech neck during your waking hours:
- Take frequent tech breaks: Try to step away from your device every 15-20 minutes if possible. This not only helps with posture but also reduces eye strain from prolonged screen time.
- Perform dynamic stretches for your neck and shoulders:
- Neck rolls: Gently circle your neck to one side for three rotations, then repeat on the other side. Try to avoid any popping sounds.
- Chin tucks: Drop your chin as close to your collarbone as possible. Hold for five seconds, then repeat several times. This helps stretch the back of your neck.
- Shoulder rolls: Roll your shoulders forward five times, then reverse for another five backward rotations.
- Shoulder blade squeezes: Squeeze your shoulder blades together as if trying to touch them. Hold for five seconds, then release. Repeat once more.
- Raise your device to eye level: Hold your phone or tablet at eye level to avoid looking down. This helps prevent neck and shoulder strain and might also reduce your screen time since your arm will tire from holding the device up. A win-win!
Implementing these measures can significantly reduce the strain on your neck and shoulders, keeping you comfortable and pain-free.
Preventing Tech Neck while Asleep
Sleep is crucial for our body’s restorative processes. It’s during this time that muscles relax, and tissues repair, making sleep one of the best remedies for physical ailments, including tech neck. But how can you ensure that you’re addressing tech neck while you sleep?
When you sleep well, your body naturally repairs itself. The key to good sleep often lies in using the right sleep aids, such as pillows that support your neck and gently align your posture. This helps you wake up feeling refreshed rather than stiff and sore.
A Great Pillow is the Start of a Great Night of Sleep
If you’re struggling with tech neck, it might be time to assess your sleep aids, especially your pillow, and consider an upgrade. A proper sleeping position and the right pillow can help you get a restful night’s sleep and promote healing and relief from tech neck.
Choosing the right pillow can be daunting with so many options available. Elviros offers a wide range of cervical memory foam pillows in various shapes suitable for all types of sleepers; these premium pillows can help relieve your neck and shoulder pain. Here are some recommendations to help you make an informed decision:
- InnerReinforce FlutterShape Pillow: Ideal for stomach or side sleepers, this pillow offers two levels of softness. One side provides more support, while the other side is softer. The hollow center design supports your neck and promotes proper spinal alignment, alleviating up to 85% of neck and shoulder pain.
- HornShape Ergonomic Contour Pillow: This pillow is perfect for those with sleep disorders as it provides correct support for the neck, spine, and head. It also features cutouts on the sides for your top arm to rest at an angle, enhancing comfort and alignment.
Customers rave that Elviros pillows are the best they’ve ever slept on, praising their exceptional neck support and pain relief. This high satisfaction showcases the trust and preference customers have for Elviros products. You can explore the latest promotions and find your next pillow at elviros.com. Plus, all US orders over $30 ship quickly and for free.
Tech neck doesn’t have to be a part of your daily life. Recognize the early signs and counteract them with simple habits like taking regular breaks from your devices and performing easy neck stretches. For significant relief, consider upgrading to an Elviros pillow, specifically designed to address tech neck discomfort with proper support. Don’t wait until the pain becomes unbearable—take action now. Find the right pillow and start waking up refreshed every morning. Begin your journey towards better sleep and pain-free days today.
