Tech neck, also known as tension neck syndrome, is a musculoskeletal disorder caused by incorrect or excessive use of electronic devices.
According to a Deloitte Access Economics report, musculoskeletal disorders cost the Australian economy over $55 billion annually due to lost productivity, absenteeism, direct health costs and the reduced quality of life of sufferers.
It’s not just office workers — those affected range from children to the elderly due to phone use, tablets, gaming and binge-watching TV shows.
An ache in the neck can be the first indicator of TNS; other symptoms include neck strain, headache and upper back pain.
Dr Jacob Black from Active Spine Centre warns that tech neck has become a significant global health concern.
“With over 5.3 million Australians suffering tech neck, regular movement, stretching, changing posture and the way we use our devices can help prevent tech neck and maximise spinal health,” he said.
“Studies have shown smartphone and computer use can have a significant impact on pain severity among tech neck sufferers, with the most prevalent symptoms of neck and back pain linked to the length of time spent using a device.”
ACA president Dr Billy Chow highlighted the changing demographics of patients.
“Once primarily experienced by seniors, with the advent of smart devices and wide-spread use of tablets and computers, we’re seeing a growing number of younger patients in their 30s and 40s suffering from cervical spine disorders,” he said.
If left untreated, tech neck can lead to early wear and tear of spinal discs and joints.
The ACA recommends limiting recreational screen time to two hours daily, maintaining devices at eye level, and taking regular breaks.
For computer users, proper ergonomic setup is essential, including adjustable chairs and monitors at eye level.
Australian Chiropractors Association’s top 10 tips for Tech Neck Prevention
1. Sit with comfortable upright posture, with shoulders relaxed and feet flat on the floor.
2. Stop bending the neck to look down at a phone or tablet. Hold the device at eye level.
3. Limit the time spent using a phone to two hours per day, especially during leisure time.
4. Use both hands or alternate between left and right when typing on a smartphone.
5. Don’t walk looking down at a phone. Hold your head up straight and engage with the world.
6. Take regular movement breaks to look away from your device, move your neck from side to side and stretch every 10 minutes if using mobile devices and every 30 minutes if using computers.
7. Ensure computers are ergonomically set up so the monitor is at eye level.
8. Use an adjustable ergonomic office chair so the knees are slightly lower than the hips.
9. Exercise regularly to maintain a healthy spine and overall health and wellbeing.
10. Consult an ACA chiropractor to limit and treat spinal health problems, including tech neck.
Free resources including Tech Neck fact sheets and electronic device checklists are available at spinalhealthweek.org.au
