Sore Shoulder and Neck Pain from Prolonged Computer Use - Tech Neck

Understanding Sore Shoulder from Computer Use

Prolonged computer use is increasingly common in modern work and home environments. However, poor posture and ergonomics when using computers can lead to a condition known as "tech neck" that causes sore, stiff shoulders.

What is Tech Neck?

Tech neck refers to neck pain and damage that results from frequently bending the neck forward and downwards while looking at handheld devices, laptops, desktop screens and other technology.

This unnatural head tilt puts strain on the muscles, tendons and spine in the neck and upper back region leading to fatigue, tightness and eventually pain.

Causes of Tech Neck

The sore, stiff feeling stems from some common usage habits that strain the neck:

• Looking down at laptops, phones or tablets resting in the lap
• Hunching over desktop screens and keyboards
• Cradling phones between the ear and shoulder
• Using small mobile devices like e-readers or gaming devices
• Multitasking with different screens like laptop plus second monitor

These postures cause the head to tilt forward and down for extended periods. The average head weighs 10-12 pounds and bending it forward increases the weight felt by the neck exponentially.

Muscles Affected

Tech neck especially strains the:

• Sternocleidomastoid - Goes from collarbone to skull behind the ear
• Scalene - Located in sides of neck between vertebrae and ribs
• Suboccipital - Below the base of the skull
• Trapezius - Covers upper back and connects neck to shoulder

Overworking these muscles leads to fatigue, spasms, tightness and eventually pain.

Symptoms of Tech Neck

Signs that prolonged technology use is taking a toll on your neck and shoulders include:

Sore, Stiff Neck

A constant dull ache and tight, stiff feeling at the base of the neck that gets worse as the day goes on.

Shoulder Pain

The shoulders bear part of the weight of the hanging head. Tech neck commonly radiates into one or both shoulders.

Headaches

Neck muscle tightness and trigger points can cause tension headaches at the base of the skull that spread to the temples and forehead.

Upper Back Pain

The muscle tension spreads down between the shoulder blades causing an aching feeling in the upper back.

Range of Motion Problems

Looking up, turning the head or tilting it backwards is painful due to tight, inflamed neck muscles.

Risks and Complications

If left unchecked, tech neck can cause some concerning long term health issues:

Degenerative Disc Disease

Constant strain accelerates age-related wear and tear on the cervical discs leading to degeneration and nerve compression.

Pinched Nerves

Herniated discs or bone spurs caused by tech neck can pinch nerves exiting the spine causing pain, numbness and weakness.

Permanent Forward Head Posture

Shortened chest muscles and weakened back muscles can make the forward hunched posture permanent even after stopping technology use.

Arthritis

Excess pressure on the facet joints of the cervical vertebrae leads to inflammation and joint damage over time.

Chronic Pain

Long term unresolved neck muscle tightness and spasms can develop into chronic myofascial or neuropathic pain.

Preventing and Treating Tech Neck

It is much easier to prevent tech neck than treat it. But it can be treated and reversed if you are already experiencing symptoms. Some tips include:

Use Proper Ergonomics

Position screens at eye level and keep shoulders relaxed. Use stands for mobile devices. Proper office setup is crucial.

Take Frequent Breaks

Take mini-breaks every 20 minutes to get up, stretch and reposition. Software reminders can help.

Do Neck and Shoulder Stretches

Simple stretches like chin tucks, side bends, and shoulder rolls can offset muscle tension buildup.

Try Heat or Ice Therapy

Heat relaxes tight muscles while ice reduces inflammatory pain signals.

Get Massages

Massage therapy helps relax muscles, improve posture and increase range of motion for the neck.

Perform Exercises to Strengthen the Neck

Targeted exercises that strengthen the deep neck flexors can counteract muscle imbalances.

Use Posture Correcting Devices

Devices like braces or posture trainers provide cuing to avoid a forward head position.

Consider Physical Therapy

If symptoms persist, see a physical therapist to reduce pain and improve strength and mobility.

Preventing Tech Neck

Making a few adjustments can drastically reduce your risk of tech neck pain and complications:

Limit Screen Time

Set a time limit for recreational screen use and take regular short breaks during work.

Adjust Computer Monitors

Position the monitor so the top of the screen is at or below eye level to avoid looking down.

Use Ergonomic Chairs

Adjustable chairs allow keeping knees, hips and elbows at 90 degree angles with feet flat.

Avoid Cradling Phones

Use a headset or speaker mode instead of holding phones to the ear which strains the neck.

Sit With Good Posture

Keep the head balanced over the shoulders and refrain from hunching over devices.

Strengthen the Back and Neck

Exercises that improve posture help withstand fatigue from sitting at computers.

When to See a Doctor

Consult a doctor promptly if you experience:

• Persistent stiffness and pain not improving with rest or OTC medication
• Headaches, numbness or tingling in the arms
• Severe neck pain that interferes with sleep or work
• Weakness or clumsiness in the arms or hands
• Pain radiating down one or both arms

A doctor can assess your symptoms, order imaging if needed, provide prescription medication, and refer you to a physical therapist or specialist for further care.

Outlook for Tech Neck

With attentive self-care and proper ergonomics, mild to moderate tech neck pain often resolves quickly. Severe or long standing symptoms may require physical therapy, massage and stretching for full recovery.

Practicing good posture, taking breaks, and strengthening the neck and back can help prevent recurrence. Remaining vigilant about optimizing workstation ergonomics is key to avoiding tech neck.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.