Comment réparer et prévenir le « tech neck »?

Key takeaways:

1. Tech neck is a modern health issue caused by prolonged use of digital devices, leading to neck pain, stiffness, and poor posture.

2. Simple lifestyle changes, such as adjusting device height and taking regular breaks, can help prevent and alleviate tech neck symptoms.

3. Targeted stretches and strengthening exercises can effectively address how to fix tech neck and improve neck health (see videos below).

Hinge Health offers virtual physical therapy and more to help you manage tech neck and other neck-related issues. Learn more.

Lis-tu ceci sur ton téléphone? Si c'est le cas, prends une seconde pour remarquer la position de ton cou. Est-il incliné vers l'avant, ce qui fait que tes épaules se voûtent? C'est une position que beaucoup d'entre nous adoptent lorsqu'ils regardent leurs appareils, et cela peut conduire à un état appelé « tech neck ». Comme tu peux le deviner, le tech neck, parfois appelé text neck, fait référence à la Douleur au cou qui se produit en raison de la tension répétitive sur les muscles du cou qui provient du fait de regarder vers l'avant et vers le bas un appareil, comme un téléphone ou une Tablette. 

Le cou technologique est assez courant, ce qui n'est pas surprenant quand on sait que la personne moyenne passe plus de quatre heures chaque jour à regarder son téléphone, selon une enquête de 2022. 

La prochaine fois que tu feras la queue dans un magasin, à l'aéroport ou dans les transports publics, regarde autour de toi les personnes qui utilisent leur téléphone. « On remarque que tout le monde a la tête projetée en avant lorsqu'il regarde son téléphone », explique Steve Goostree, DPT, physiothérapeute chez Hinge Health. « Avec le temps, cela peut causer à la fois des douleurs au cou et au haut du dos. » 

Soyons réalistes : les téléphones font partie intégrante de notre routine quotidienne. En fait, de nombreuses personnes regardent leur téléphone toute la journée sans ressentir de douleur ou de raideur au cou. Mais il existe quelques mesures clés que tu peux prendre pour réduire le risque de présenter des symptômes liés au cou de texteur. Voici ce que recommandent les thérapeutes.

Symptômes du cou de technicien

Il se peut que tu souffres du cou du texteur si tu remarques ce qui suit :

• Douleur ou raideur au cou, le haut du dos ou les épaules

• Une mobilité réduite dans le cou, le haut du dos ou les épaules

• Spasmes du cou

• Maux de tête

• Engourdissements ou picotements dans les bras  

What causes tech neck?

Your neck muscles work hard all day long to support your head. When you’re looking down at your phone or sitting in front of a computer for hours at a time, the muscles in your neck have to work extra hard to support your head in this forward posture. Although your muscles are strong and your neck is resilient, doing this too much, or too often, can make your neck muscles sore and tight. 

Think about it like this: Bicep curls can be an effective way to challenge and strengthen your muscles. But if you held a dumbbell in a bicep curl for hours without taking a break, your arm would feel stiff, tired, and achy, wouldn’t it? 

The solution to tech neck isn’t a matter of avoiding looking at your phone altogether, but rather incorporating more movement throughout your day with gentle neck stretches. You’ll also find it helpful to change your position more frequently when you’re using your phone.

How to treat tech neck

Don’t worry — we’re not going to tell you to give up scrolling on your phone. But there are simple changes you can make to reduce your risk of developing neck pain as the result of your screen time. 

The following tips from our Hinge Health physical therapists and medical doctors can provide relief for tech neck pain: 

• Get up and move. If you sit a lot at your job, get up and move around every 30 to 60 minutes. You’ll naturally move your neck into different positions and movement, in general, will send oxygenated blood to tired muscles and help reduce inflammation and pain. 

• Adjust your chair. Place a cushion or pillow behind your low back when you work, suggests Dr. Goosetree. That should help you shift out of your normal sitting position and take some pressure off your neck muscles so they aren’t as strained. 

• Raise your phone and computer. Aim to have your phone and your computer close to eye level, advises Dr. Goostree. If you have a laptop, consider a wireless keyboard, which will allow you to keep your screen at eye level.

• Get a massage. A massage can be a great way to work out muscle knots in the neck. In fact, a 2020 study in the journal Musculoskeletal Science Practice found that people with neck pain who got six massages over a six-week period reported less pain after three months than those who didn’t. People who combined massage with exercise reported the greatest relief. 

• Engage in relaxation exercises. Stress can worsen neck tension and thus cause more pain. Try simple deep breathing exercises at your desk: take a deep breath in, hold for a few seconds, and then exhale.

These exercises, recommended by Hinge Health physical therapists, are all recommended to help with tech neck symptoms. “You want to keep your neck muscles and joints mobile,” says Dr. Goostree. When your neck is more flexible, it can reduce strain on your muscles and improve mobility and function. Translation: You may experience less pain and stiffness. In fact, a 2017 review in the South African Journal of Physiotherapy looked at eight studies and found that basic strengthening and stretching neck exercises helped relieve neck pain among office workers.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to prevent tech neck

Even if you’re not experiencing symptoms of tech neck, it’s a good idea to develop healthy tech and ergonomic habits. Consider these tips:

• Go on a “tech diet.” Set some reasonable limits on your screen time. If you need to be on your computer for work — but not your phone — keep your phone out of sight so you’re less tempted to use it. Build tech breaks into your day, like a 10-minute walk during lunch. When you’re off hours, use a screen monitoring app.

• Consider a standing desk. A CDC study found that when workers used standing desks for about an hour a day, they reduced their upper back and neck pain by 54%. 

• Adjust your workstation. If you can’t invest in a standing desk, there are little changes you can make to your office setup that can help prevent you from putting strain on your neck: Keep your line of sight parallel to the floor with your screen at eye level (prop your laptop or monitor on a stack of books), make sure your chair has good back support, and adjust your chair so that your knees are level with your hips.

• Stay active. Regular aerobic exercise (elliptical, stationary bike, swimming, or brisk walking) strengthens neck and upper back muscles, which can help prevent tech neck and shoulder pain. Good moves include scapular squeezes, wall push-ups, and resistance band rows.

• Lighten your load. Declutter heavy backpacks and over-the-shoulder purses. If you have kids, monitor how often you hold them. Wheeled backpacks and strollers are good alternatives. 

• Sleep smart. If you sleep on your back, try using a small pillow under the nape of your neck and one under your knees to see if it helps support your cervical spine and relax neck muscles. If you sleep on your side, try stacking enough pillows to keep your neck in line with your body. 

When to see a doctor

Most of the time, you can manage tech neck on your own with some tweaks to your office space, regular exercise, and stretches. See a healthcare provider if your pain is severe and makes it hard to do everyday activities or if it doesn’t improve in a couple of weeks. They may recommend physical therapy to help relieve your neck pain. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

You should also see a doctor if you have numbness or tingling in your arms and legs or your neck pain occurs with headache, dizziness, nausea, or vomiting.

PT tip: Take water breaks 

Your muscles need fluid to stay hydrated. If you don’t get enough, your neck muscles can contract or spasm, which makes symptoms of tech neck worse, says Dr. Goostree. There’s also another reason to guzzle that water: It will encourage you to take more bathroom breaks so that you build some activity into your day.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

Références

1. The State of Mobile in 2022 (12 janvier 2022). Data.ai. https://www.data.ai/en/insights/market-data/state-of-mobile-2022/

2. Skillgate, E., Pico-Espinosa, O. J., Côté, P., Jensen, I., Viklund, P., Bottai, M., et Holm, L. W. (2020). Efficacité de la thérapie par massage des tissus profonds et des exercices de renforcement et d'étirement supervisés pour les douleurs cervicales invalidantes subaiguës ou persistantes. (Effectiveness of deep tissue massage therapy, and supervised strengthening and stretching exercises for subacute or persistent disabling neck pain.) The Stockholm Neck (STONE) randomized controlled trial. Musculoskeletal Science and Practice, 45, 102070. doi:10.1016/j.msksp.2019.102070

3. Isaac, Z. et dec, K. L. (20 septembre 2022). Patient Education: Neck Pain (Beyond the Basics). UpToDate. https://www.uptodate.com/contents/neck-pain-beyond-the-basics

4. Louw, S., Makwela, S., Manas, L., Meyer, L., Terblanche, D. et Brink, Y. (2017). Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis. South African Journal of Physiotherapy, 73(1). doi :10.4102/sajp.v73i1.392

5. Pronk, N. P., Katz, A. S., Lowry, M., et Payfer, J. R. Reducing Occupational Sitting Time and Improving Worker Health: The Take-a-Stand Project, 2011. (2012). Prevention of Chronic Disease, 9, 110323. Doi : 10.588.pcd9.11032

6. Burr, R. J. (10 avril 2022). Ten Things That You Are Doing Wrong At Your Standing Desk. Start Standing. https://www.startstanding.org/standing-desks/10-standing-desk-mistakes/

7. What’s Causing Your Neck Pain? (21 janvier 2022). Clinique de Cleveland. https://health.clevelandclinic.org/neck-pain-causes/

8. How to Prevent ‘Tech Neck’ (s.d.). New York Presbyterian : Health Matters. Extrait de https://healthmatters.nyp.org/how-to-prevent-tech-neck/