A spine specialist, Dr Tony Nalda, says tech neck, a type of pain caused by repetitive strain and injury to the muscles and other tissue structures of the spine can be corrected with five simple exercises.
The condition also simply refers to the repeated strain on the bones, muscles, and nerves of the neck caused by tilting the head 45 to 50 degrees forward while scrolling through phones and working on laptops and computers.
In an earlier interview with The PUNCH, a professor of ear, nose, throat, head and neck surgery at the University of Jos, Plateau State, Samuel Adoga, said tech neck is a constellation of signs and symptoms that results from improper posturing during the use of technological equipment.
Signs of tech neck, the don stated, include a stiff neck, tension headache, muscle spasms, shoulder pain, and back pain.
Data analysis of the Global Burden of Disease 2019 showed that globally, 1.71 billion people live with musculoskeletal conditions, including low back pain, neck pain, and fractures.
According to the World Health Organisation, 222 million people globally suffer neck pain.
Nalda, in a statement sent to PUNCH Healthwise and signed by Richard Edwards, stated that the constant use of electronic devices for multiple hours at a time, at a different posture can cause pain.
“Unfortunately, looking down for extended periods can cause neck pain, posture problems, muscle damage, and more. Known as ‘tech neck’, this is a growing problem as more and more of us spend our time craning over our computers and smartphones,” he said.
The spine specialist, who leads the Scoliosis Reduction Center, said several quick exercises could help one to overcome tech neck.
Listing the exercise, he stated, “The Cobra Pose. This yoga pose is a classic that can help beat a modern problem. To perform it, lie face down on the floor with your hands under your shoulders, and your legs a few inches apart. Hold your elbows tight to your sides. Inhale and gently lift your chest off the floor, gazing upwards. Push your shoulders back, holding this pose for 15-30 seconds before slowly returning to the starting position.”
Chin Tucks is another position recommended by the spine expert.
“First, place a finger on your chin. Gently push your head and neck backwards, as if you’re trying to give yourself a double chin. Sustain this position for five seconds before releasing, and repeat the chin tuck 10 times.”
The spine doctor further said, “Reverse Shoulder Stretches is an exercise that could release the strained and painful muscle of tech neck. Put your arms behind your back and interlock your fingers. Maintain a straight back, and then push your arms up until you feel they can’t go further without pain. Hold this position for 30 seconds before releasing and repeating.
“For ‘Shoulder Rolls’, stand or sit with a straight, relaxed spine and put your hands by your sides. Lift your shoulders towards your ears, roll them back, and then down in a smooth, circular motion. Repeat this 10 to 15 times, then rest for 30 seconds. Next, reverse the direction for another 10 to 15 times. In all, try to achieve 3 to 5 sets.”
The spine expert further advised taking regular breaks every 30 minutes of any device use, noting that it is advisable to use a standing desk, a headset or speakerphone to avoid bending the neck whilst using a smartphone.
He also advised people to use a phone stand or to keep the device at eye level when seated, adding, “It is also worth researching on doorway stretches, standing rows, thoracic spine rotation, and the overhead press. When combined with the wise use of technology, these exercises can significantly preserve your health.”
SOURCE:PUNCH