How to Combat Tech Neck | Dr. Haines on Fox5 DC

In today’s digital age, many of us spend hours staring at screens, whether for work, entertainment, or staying connected. While technology keeps us moving forward, it can also take a toll on our necks and spines—a condition commonly known as Tech Neck.

Spine Surgeon, Dr. Colin Haines joined Fox5 DC to shed light on this growing issue and provide actionable tips for preventing and managing neck pain caused by screen time.

What Is Tech Neck?

Tech Neck occurs when prolonged screen use causes strain on the neck, shoulders, and spine. The repetitive act of looking down at devices places excessive pressure on the cervical spine, which can lead to:

• Neck stiffness and soreness
• Shoulder tension
• Headaches
• Long-term posture problems

According to Dr. Haines, “What’s happening is people—especially younger people in their teens, 20s, and 30s—are having more and more neck pain. The more we look down and stare forward, we squish the discs, which are the shock absorbers of the spine.”

How to Prevent Tech Neck

If you’re already feeling the effects of Tech Neck, don’t worry! Dr. Haines shared practical tips to prevent Tech Neck and relieve discomfort:

1. Adopt a Neutral Neck Position:
   “Staring at the ground all day is not good, and looking up at the sky all day is not good either. Looking level and straight out at the horizon is ideal,” Dr. Haines explained. When using a cell phone, hold it upright—even if it feels awkward at first. For desk use, prop your elbows on the surface to reduce strain.
2. Optimize Your Workspace:
   • For Tablets: Angle the screen back slightly to minimize downward strain.
   • For Laptops: “Plug your laptop into a monitor and raise the monitor up,” suggested Dr. Haines. Treat your laptop as a portable keyboard and maintain an ergonomic screen height.
   • For Bedtime Use: Use a pillow or lap desk to elevate your device, and avoid holding it overhead.
3. Incorporate Movement:
   Regular movement is crucial. Simple stretches, like chin tucks and neck tilts, can help release tension in the neck and shoulders.
4. Listen to Your Body:
   Pain is often the first warning sign of Tech Neck. “If we can prevent it and catch it early, it typically doesn’t result in more serious structural problems, like disc herniation,” Dr. Haines reassured viewers.

Treating Neck Pain

Tech Neck may be a modern challenge, but with proactive adjustments and early intervention, it’s entirely preventable. “Your neck and spine are meant to support you for a lifetime,” said Dr. Haines. “By making small changes today, you can avoid bigger problems tomorrow.”

For those experiencing persistent pain or structural changes, VSI specializes in advanced treatment options such as physical therapy, regenerative medicine, and disc replacement surgeries. These innovative solutions are designed to preserve motion and help patients return to their normal lives quickly. If neck pain persists or begins interfering with your daily life, don’t wait—reach out to schedule a consultation with our experts at VSI and take the first step toward getting back to doing what you love.