Did you know the average person checks their phone every 4 minutes? While being plugged in may be the norm, it’s having a negative effect on our bodies.

Tech neck is the injury that comes from too much time looking down at our electronic devices. It can also occur from other types of activity like driving or bowling.

Is there a way to reverse the physical damage of technology in your life? The solution is yes! Just follow our step-by-step guide to get rid of tech neck today.

What Is Tech Neck?

Tech neck is a condition caused by extended use of electronic devices. The condition is characterized by pain and stiffness in the neck and shoulders.  The muscles and tendons in the neck and shoulders become inflamed and irritated. The condition is aggravated by poor posture and improper ergonomics. Tech neck treatment includes stretching and strengthening exercises, massage, and icing. Chiropractic adjustments may also be helpful.

Tech neck can also lead to wrinkles on the neck and chest. Go here to learn more about how to get rid of unwanted tech neck wrinkles.

Improve Posture

To improve posture and get rid of tech neck, it is important to sit up straight and keep your shoulders back. Try to avoid slouching and hunched shoulders when using technology. Sit up tall in your chair, and keep your shoulders back.

If you’re using a laptop, place it on a stand or table so that it’s at eye level. If you’re using a phone, hold it up to eye level instead of looking down at it.

Take breaks, get up and walk around every 20 minutes or so. Stretch your arms and legs, and give your neck and back a break.

Reduce Screen Time

We know that looking at screens all day can cause digital eye strain, but did you know it can also lead to tech neck? There are a few things you can do to reduce your screen time that causes tech neck. First, try to be aware of how often you’re looking at your screen. If you can cut down on overall screen time, you’ll likely see a reduction in neck pain. Secondly, when you are using electronic devices, be sure to hold them at eye level as much as possible.

Holding your device at eye level will also help, as it means you won’t have to strain your neck as much to look at it.

Neck Stretches

One of the best things to do is to do neck stretches and exercises a few times a week. These stretches can help lengthen the muscles in the back of your neck and strengthen the muscles in the front. You can do them anywhere, and they only take a few minutes. If you’re not sure how to do them, there are plenty of instructional videos and articles online. Just search for “neck stretches” or “tech neck exercises.”

Get Rid of Tech Neck

Tech neck is a real problem for our health, and it’s only going to get worse as we become more and more reliant on technology.

If you start to experience pain, don’t ignore it. Talk to your doctor or a physical therapist to find out what exercises or stretches can help relieve your pain and get rid of tech neck.

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