Have the tech hunch?

How to Fix Tech Neck

Tips For Preventing and Correcting "Tech Neck” 

Using proper posture when you interact with technology will go a long way in eliminating your pain and tech neck. First, do you suffer from tech neck? Second, there are simple Backbridge exercises you can do to stretch tight muscles, to reverse tech neck and back pain.  Listed below are a few tips.

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Do I have tech neck?

SIGNS of TECH NECK

Signs of Tech Neck

Tech neck symptoms commonly include one or more of the following:

  • Pain in the neck, upper back, and/or shoulder - This pain may be located in one specific spot and you may feel intense or stabbing, or it may be a general ache and soreness that covers a broader region, such as spanning from the bottom of the neck and into the shoulder(s).
  • Forward head posture and rounded shoulders - The neck and back can become imbalanced due to prolonged forward head posture, and this makes it difficult for you to maintain good posture with the ears directly over the shoulders. Your bad posture overextends the shoulders, making them stiff and sore. When you round your shoulders, you hinder your body’s ability to take deep breaths, and your oxygen levels can drop too!
  • Reduced mobility - The neck, upper back, and shoulders may all experience some tightness and reduced mobility.
  • Headache - Excessive amounts of time looking at screens, regardless of posture, may also increase the risk for eyestrain and headache.
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Improve tech neck with stretches

Reverse Tech Neck

You can reverse the curvature of your upper back and straighten your neck to reduce the pain you are feeling from hunching forward. Listed below are easy exercises:

  • Chin tucks - As you stand, focus your eyes on the wall in front of you. Tuck your chin in toward the rear of your body. Hold for 10 seconds and repeat five times. Do this twice a day.
  • The Backbridge Extension - (SEE PHOTO) Get your Backbridge, choose the proper level (level 1 is the easiest and level 5 offers the largest stretch).
  • Lie back so that the highest point of the Backbridge is between your shoulder blades and your head touches the floor.
  • Rest your arms on the floor over your head and hold this stretch for 2 minutes (repeat twice a day, in the morning and evening).
  • After a few weeks, slowly progress to the next level (2-5).
  • Upright Chest Lift - Standing or sitting and with your eyes forward, place one hand on top of the other and then place both hands on the back of your head. Gently press your head back into your hands and slightly bend back your upper torso. Hold for 30 seconds. Tilt your pelvis instead of moving your upper-middle back.
  • Cobra - Lying face down over the Backbridge, place your hands in front of you and do half a push-up so that your upper torso is elevated but your pelvis still has contact with the Backbridge.  Raise your eyes to the ceiling and hold for a count of five, and then slowly lower yourself down and repeat. This stretch really works your lumbar extenders and lower back, while stretching and lengthening the core. 
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Back Stretcher + Spine Stretcher: Backbridge
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Backbridge Back Stretcher Product Details

  • Natural back and neck pain relief at home
  • Just 4 minutes each day
  • Safely exercises and strengthens your upper & lower back
  • Gently aligns the spine and arches back 

Backbridge is a patented, easy-to-use, at-home solution for back pain relief, sciatic nerve pain relief and to help correct posture.  Invented by a chiropractor, Dr. Todd Sinett, this is a medical-grade, gentle back stretcher device with 5 adjustable levels to increase or decrease the amount of flexibility and stretch as needed. (add a break here)  

Use the Backbridge to stretch your back and spine for 2 minutes, twice per day, and see the difference.  Maximize your results by using the Backbridge with Dr. Sinett’s back-strengthening exercises.  It is designed to improve overall back health, after each back stretch session, your chest will feel more open, you will stand taller, and feel more energized.

How Backbridge Back Stretcher Can Help You 

  • Upper and lower back pain relief
  • Sciatica pain relief
  • Neck pain relief
  • Tension headache relief
  • Back spasm relief
  • Stretches for lower & upper back pain
  • Posture exercises & posture corrector
  • Combat hunching back & hunched shoulders
  • Neck hump corrector
  • Neck stretches 
  • Pregnancy pain relief
  • Shoulder blade pain relief
  • Spine stretches & spine alignment exercises
  • Upper & lower back pain exercises at home
  • Exercises to strengthen the lower back and core
  • Back stretch before a workout
  • Lower back yoga
  • Reduce stress and promote healthy circulation
  • Help prevent back pain in the future

Easy-to-Follow Steps: 

  • For first-time users, Dr. Sinett recommends starting with level 1 at a height of 2 inches.
  • Start with one of the most common back stretches, the Backbridge extension, in which the highest point of the Backbridge is between your shoulder blades and your head touches the floor.  
  • Rest your arms behind your head and hold this stretch for 2 minutes. 
  • Once you can comfortably use the Backbridge for 2 minutes, 2 times per day, progress to the next level by adding another layer and increasing the height of the Backbridge to 1.25 inches.
  • A range of back exercises and stretches with the Backbridge are available by purchasing Dr. Sinett’s videos and books.

Features & Benefits:

  • 5-level stackable, adjustable system to increase the stretch and extension at a level that is comfortable for any user, regardless of age or flexibility.
  • It’s a progressive back solution that can be adjusted and will grow with you as flexibility and posture improve, building spine health.
  • It’s safe and stable to use for a back workout at any age or fitness level, even during pregnancy.
  • Made of medical-grade, high-quality, and comfortable materials
  • Lightweight and portable (5 lbs, dimensions:  20 x 9.5 x 7 inches)