Avoiding Tech Neck and Texting Thumb

What is Tech Neck?

Our orthopedic spine specialists in Palm Harbor see tech neck cases frequently. This term is shorthand for neck strain caused by hours of bending over a phone or other tech device. This soreness can also affect the shoulders and other parts of the body. The issue stems from bending the necks forward to view a screen. While the average adult human head puts 10 to 12 lbs. of pressure on the spine in a neutral position, that weight increases sixfold when the beck is bent forward. leading to muscle strain. 

Texting Thumb and Other Hand and Wrist Conditions 

 The neck is not the only part of the body affected by smartphones and tablets. Excessive scrolling, texting, and swiping can lead to pain in the fingers and wrists, such as irritation of the thumb flexor tendon. Over time, some people can develop painful popping or locking of the thumb called “trigger thumb.” 

Holding a phone in an awkward position can irritate wrist and forearm tendons. Over time, it may contribute to a painful condition called DeQuervain’s tendonitis (or tenosynovitis). This tendon injury inflames the two tendons that run between the thumb and wrist. Those with preexisting arthritis can see a worsening of the basal thumb joint. 

We at Orthopedic Specialists know the key to avoiding hand and wrist complications is limiting your smartphone use - and we know that is easier said than done. It also helps to switch hands as you hold your device, and hold it in a comfortable position. 

How to Prevent Tech Neck 

• While working on a computer, be mindful of your posture. Sit with your feet flat on the floor, and adjust the armrests to keep your forearms level with your keyboard or slightly above. Recline 25 to 30 degrees in your chair; sitting ramrod-straight strains both the discs in the lower back and neck muscles. Consult an ergonomics professional for advice. 
• Keep computer and smartphone screens at eye level or slightly below. Be conscious of tilting your head forward and down. 
• Avoid sitting in one position for longer than 30 minutes. Get up, stretch, move around, or do chair exercises. 
• Consider buying a tablet holder if your arms start to feel tired or sore, or a wrist pad to position your hands comfortably in front of your keyboard.
• See a healthcare provider if your pain persists or begins radiating, or if you notice weakness in your hands or wrists. In most cases, simply changing your tech habits can ease symptoms. 

Palm Harbor Orthopedic Doctors for Tech Nech and Text Thumb

The doctors at Orthopedic Specialists can treat the symptoms of tech neck, tech thumb, and wrist-related conditions, carpal tunnel syndrome, and other repetitive injuries. We provide operative and nonoperative treatment for Call 727 496-2391 to schedule an evaluation.