We love our screens. In fact, we are spending an average of 3 to 4.5 hours on our electronic devices each day, increasing our risk of experiencing tech neck.

Tech neck, also known as “text neck syndrome,” is caused by staring down at our devices for long periods of time, causing the shoulders to slump and placing strain on the neck.

A 2022 study from The National Library of Medicine reported that 73% of university students and an alarming 64.7% of people working at home struggle with neck and back pain. Clearly, there is a connection between chronic screen usage and tech neck. It’s something you may not even be aware that you suffer from, until one day you get out of bed and realize how sore you are.

This article will help you determine if you’re dealing with tech neck, teach you preventative measures you can take, and show you how the right pillow can help alleviate this common problem.

Signs of Tech Neck

Here are some signs that you may be dealing with tech neck:

• Eye strain or pain
• Headaches, both intermittent and constant
• Sharp or dull neck and shoulder pain
• Stiff or tight neck and shoulders
• Decreased range in the upper extremities due to tightness

Next, let’s look at some preventative measures you can take if you think you’re dealing with tech neck.

Preventing Tech Neck while Awake

The most proactive measure to take against tech neck is to limit your time on your device, be it your smartphone, tablet, or computer; but as we live in an increasingly digitized world, this may not always be possible. After all, you can’t just refuse to take that Zoom meeting because it may strain your neck!

Here are preventative measures you can try to deal with or alleviate tech neck during your waking hours:

• Take tech breaks as often as you’re able: The recommended advice is stepping away from your device every 15-20 minutes if possible. Not only is this good for your posture, but it also protects you from the eye strain that can be caused by staring at a screen for too long.

• Perform dynamic stretches for your neck and shoulders:

• Do some gentle neck rolls, circling to one side for 3 rotations and then repeating on the other side. Try to keep your neck from popping if possible.
• Drop your chin down as close to your collarbone as you can. Hold this pose for 5 seconds and then repeat several times. This exercise helps stretch out the back of the neck.
• Perform shoulder rolls forward 5 times, then reverse the movement for another 5 rotations backward.
• Squeeze your shoulder blades as if you’re trying to bring them together. Hold this stretch for 5 seconds before releasing. Perform once more.

• Raise your device to eye level: If you’re looking at your phone or tablet, bring it to your eye level. Not only does this help prevent neck and shoulder strain, but it can also reduce your time spent on the device since your arm will get tired of holding it up. That’s a win-win!

Preventing Tech Neck while Asleep

We know that sleep is when much of our bodies’ restorative processes take place. So, it goes without saying that sleep is one of the best healers for our physical ailments. But how exactly can you be mindful of dealing with tech neck when you’re getting some shut-eye?

When you sleep well, your muscles are able to relax and your tissues are repaired. It’s like a magic process that happens without you even having awareness of it. The key to getting good sleep often requires use of the right sleep aids such as properly designed pillows that support your neck and help gently align your posture. This helps you wake up feeling rested and refreshed instead of stiff and sore.

A Great Pillow is the Start of a Great Night of Sleep

If you find yourself dealing with tech neck, it may be time to evaluate your sleep aids such as pillows and upgrade if needed. Sleeping in a good position and having the right pillow can not only help you get a great night of sleep, but they can also encourage healing and relief from tech neck.

How do you know which pillow to choose? There are so many options on the market that it can be overwhelming to make a decision.

Elviros offers a wide range of cervical memory foam pillows in various shapes suitable for all types of sleepers; these premium pillows can help relieve your neck and shoulder pain.

If you’re a stomach or side-sleeper, the InnerReinforce FlutterShape Pillow provides two levels of softness on either side. You can choose more support or turn the pillow over to experience more softness.