Let's talk tech neck and Dowager’s hump.

Is there anyone in today’s world who doesn’t slouch over their phone or laptop? Constant technology = constant poor posture = constant back and shoulder pain.

“Tech neck” is back and shoulder pain caused by poor posture when using technology like phones or computers. This can also lead to a physical hump at the back of your neck, called Dowager's Hump.

We all adopt a C-shaped position when we look down at our phones and poorly positioned computer screens. We slouch our shoulders and strain our neck muscles, naturally pulling us into this C-shape. This irritates the nerves in our necks, causing back, arm, and hand pain. Hunching over our phones can cause unnecessary strain and pressure on our necks, shoulders, and spine.

Another cause of tech neck is sitting for long periods of time. Although you don’t realize it, sitting in one position requires a lot of effort from your body. It’s important to take brief yet frequent breaks while sitting at your desk. Stand, walk around your office, or (gasp!) go outside for a quick break!

Brief yet frequent movement breaks are not only a great way to correct existing tech neck, but also a great way to prevent future tech neck.

The simple way to overcome tech neck is to move your body constantly. Get up from your desk and take bathroom breaks, water breaks, snack breaks. Practice daily extension exercises to undo that forward hunch, including using the Backbridge!

Adults with office jobs are the most common tech neck sufferers, but it’s essential to know that children also experience tech neck. To prevent tech neck children should stretch and move around often to avoid neck pain and the neck hump. With technology used all day long in elementary, middle, and high schools, it's very important to remind kids about good posture habits and to help counterbalance the hunch our kids have when they come home from a day sitting at school. For children, it is crucial to prevent tech neck, as their bones are still growing! The Backbridge is a simple, easy tool everyone in the family will enjoy and benefit from using.

If you use a phone or laptop, you are susceptible to tech neck. “Tech neck” is back and shoulder pain caused by poor posture when using technology like phones or computers. So - if you use a phone or laptop - what can you do about it?

A common misconception is that simply reminding yourself to “sit up straight” will permanently cure your forward hunch. While being aware of your posture can help, there are better ways to prevent and relieve the strain caused by tech neck.

One important thing to remember is to constantly move around. If you’re spending hours on end at a desk or on a couch without getting up to take bathroom or water breaks, you are spending too much time in one position. Getting your body moving - even if it’s just one lap around the room - can relieve a lot of unnoticed strain on your body.

When using technology, try to avoid sitting in a C-shaped position. Hold your phone out directly in front of your face with your head facing forward. Instead of bringing your neck down to your phone in your lap, bring your phone up to your face. When working on a computer at your desk, use desk risers to ensure your screen is directly in front of your face and your neck is not tilted down. If you’re using a laptop on your lap, use pillows or a lap desk to elevate your screen to as close to eye-level as possible.

Since reducing your screen time is nearly impossible in our high-tech society, it’s important to do what you can to use phones and computers in a healthy way. Remember to take movement breaks, practice extension exercises, and keep your technology up away from your lap.

Another critical treatment for tech neck is extension exercises. Too much time spent in a forward hunch position causes and worsens tech neck. Make sure you practice extension exercises to counteract this. You can easily practice extension at your desk by using the Backbridge level 1 on the back of your chair. Additionally, including the Backbridge in your daily stretching routine for 2 minutes in the morning and 2 minutes in the evening is a simple yet crucial step for treatment.

What is Dowager's Hump?

Although most commonly associated with elderly women, anyone can develop a Dowager’s hump. A Dowager’s hump is a hump on the upper back, caused by excessive curving in the spine from forward hunching. 

The two main causes of a Dowager’s hump are poor posture and osteoporosis. Spending too much time in a forward curled position, just like we described with tech neck, often at a desk or looking at a phone screen, strains your spine. Osteoporosis is most common in older patients when their spine has a forward bend.

The most noticeable symptom of a Dowager’s hump is a hump behind the neck. Other symptoms include a downward-leaning head, back and neck pain, and even difficulty looking upwards. Dowagers hump is correctible if the cause is postural; however, if it's due to osteoporosis, it is important to speak with a medical professional about the proper therapy and support needed.

Physical therapy, Chiropractic treatments and stretching is a great way to correct a Dowager’s hump. Since it’s caused by too much forward hunching, extension exercises are crucial to undoing the forward-hunched damage. Gentle stretching exercises can help improve flexibility, and modifying workstations and chairs to be more ergonomic can help.

If your Dowager’s hump is a result of osteoporosis, it’s important to first identify the cause of your osteoporosis. I would recommend exhausting all options before resorting to surgery. It’s extremely unlikely that surgery is required.

The Backbridge is a safe, easy alternative for daily stretches and extension exercises. Remember to keep phone screens at eye level to help prevent a Dowager’s hump.