Check Your Tech Neck! - Warfighter Wellness

The Toll Tech Takes on Your Neck

Technological devices are integrated into almost every aspect of your daily life. They help you communicate with others and quickly access the internet, among many other features that allow you to live and work more efficiently. However, frequent and extended use can lead to physical harm if you aren’t mindful of your posture. Looking at a device below eye level tilts your head forward, which puts extra weight on your spine and increases the likelihood of musculoskeletal pain and stiffness.

The angle of your neck when using a smartphone, tablet or computer matters. The larger the angle, the more strain your body is experiencing.

0 degrees: about 11 pounds (e.g., average human head)

15 degrees: about 27 pounds (e.g., heavy bowling ball)

30 degrees: about 40 pounds (e.g., standard-size microwave)

45 degrees: about 49 pounds (e.g., heavy bag of dog food)

60 degrees: about 60 pounds (e.g., heavy rucksack)

How Does Tech Neck Affect Readiness?

You likely use electronic devices both on and off duty, which increases your total daily screen time. This double effect puts you at higher risk of experiencing poor posture and the additional load it puts on your neck and spine. This excess force can cause pain or stiffness in your neck, chest, shoulders and upper back, along with headaches, limited mobility and diminished upper body strength. Over time, these symptoms may lead to more serious health problems that affect muscles, nerves and joints along your spine.

As a Warfighter, the mission requires you to perform at your best every day. Yet if your upper body is feeling tense or tight, you’re more likely to be focused on the discomfort than your job duties. Constant muscle tension also contributes to fatigue and trouble sleeping, making it difficult to sustain energy levels while working long shifts. Your ability to perform tasks may be impaired, too. Imagine trying to type a document or operate equipment while your fingers are tingling from a pinched nerve in your neck. What if your lungs can’t keep up with a strenuous operational demand because slouching has reduced their capacity? Chronic pain may also limit your duty status and/or prevent you from deploying.

Strategies to Reduce Tech Neck and Its Effects

Since technology is probably a constant in your daily life, it’s important to take steps to protect your neck while using it. Whether you’re at work, home or anywhere else, there are ways to improve your posture and prevent tech neck.

Raise your computer monitor: Use monitor arms or risers to align the top third of the screen with your eye level. Other options include stacking books or using a standing desk.

Adjust your seat: Find an adjustable chair with lumbar support that preserves the curve of your lower back. Keep your knees at a 90-degree angle, with feet resting comfortably on the floor.

Keep your mouse and keyboard close: Place these items close to the edge of the desk, where your elbows can remain bent at about 90 degrees as you type or click.

Take tactical micro-breaks: When using a computer or other console for an extended period of time, stand up for 1 or 2 minutes every hour to reset your spinal load.

Rotate tasks: Alternate between screen-heavy tasks and physical/non-screen tasks throughout your shift whenever possible.

Sleep in a healthy position: Avoid using multiple pillows that result in high head placement. Instead, use a supportive cervical pillow that maintains the natural curve of your neck.

Consider audio alternatives: When messaging, use voice-to-text features or voice notes during long conversations to reduce how often you’re looking down at your phone to type.

Try T-rex posture: Tuck your elbows into your ribs while holding your phone or tablet. This raises the device to eye level, where you can use it without tilting your head downward.

Reduce screen time: Prioritizing non-screen-based activities in your downtime lowers how much time you spend on mobile devices. Focus on connecting with others, moving your body or trying a new hobby instead of scrolling.

Practice the 20-20-20 rule: Every 20 minutes of technology use, look at an object 20 feet away from you for 20 seconds. This reduces eye strain and the tendency to lean closer to the screen.

Tuck your chin: With a straight spine, pull the chin straight back to create a ‘double chin’ and hold for 5 seconds. Avoid tilting your head up or down.

Squeeze your shoulders: Push your shoulder blades together and hold for 5 to 10 seconds. It may help to pretend you’re trying to hold a pencil between them.

Stretch your chest: Stand in a doorway and place your forearms on the frame with elbows bent at 90 degrees, then gently step forward until you feel a stretch in your chest.

Stay hydrated: Drinking plenty of water helps protect your spinal discs.

You deserve a life and service without pain. Frequent technology use, at work and elsewhere, raises your risk of tech neck and its negative effects. Take action now to protect the integrity of your neck and spine. Whether on or off duty, intentional adjustments make a big difference for your health and wellbeing.

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