Modern technology is certainly amazing, but it can also be a source of significant neck pain. This is definitely the case with "tech neck," which is a physical condition that results from the posture normally used when working on a laptop or looking at a mobile device. This posture inflames tissues in the neck, which then leads to discomfort and stiffness. Fortunately, the following steps can help you avoid tech neck at work and at home. 

3 Ways to Prevent Tech Neck

1. Set Up an Ergonomic Work Station

Working at a desk for several hours each day is a major contributor to tech neck. That's why your workstation must be designed for optimum bodily support. An ergonomic chair with a head rest will make it easier to maintain a proper seated posture. Make sure your shoulders are back against the chair, with your knees bent and feet flat on the floor. Your monitor should also be positioned at eye level to prevent you from lowering your neck while viewing the screen. 

2. Perform Neck Exercises

Neck stretches and exercises improve flexibility and fortify the muscles that support your head. In a seated position with your feet flat, place your right hand on the top of your head. Gently pull your head to the right and hold for 40 seconds, then release your grip and perform the same stretch with your left hand. 

As for neck strengthening, place two fingers on your chin while in a seated position. Use the fingers to gently tuck your chin into your chest and hold for about three seconds. Do this ten times in a row for two to three sets.  

3. Take Plenty of Breaks

Rest breaks are key to preventing neck pain and stiffness while working at a desk. Try to take a break at least once per hour, even if it's just to stand up and stretch. You should also leave your desk every two hours or so for a brief walk around the office. When it comes to at-home mobile device usage, try to limit yourself to less than two hours each day. You can use screen-time trackers to determine how long you're using the device. 

Whether your neck pain is caused by repetitive stress or an acute injury, the therapists at Mossy Creek Rehab can help you find relief. Based in Jefferson City, TN, this clinic offers the benefit of over 30 years of experience to patients. They customize therapeutic programs to the needs of every person. They also used advanced pain relief treatments, like electrical stimulation and ultrasound. See the complete list of services online, or call (865) 262-9044 to schedule an appointment.