In today’s work and life, people are becoming increasingly reliant on their phones and computers. Spending hours hunched over work, binge-watching TV shows, or gaming can inevitably lead to discomfort in the neck.
Some people claim on social media that tilting your head back and looking up at your phone can protect your neck. However, it’s important to note that these methods might actually harm your neck.
“Stretching” your neck should not be blindly attempted. “Hanging” your neck simulates the traction used in clinical treatment for cervical radiculopathy, and is not suitable for treating muscle strain. Before undergoing traction therapy, it’s essential to receive a proper diagnosis from a reputable hospital and avoid blindly attempting it yourself.
Looking up at your phone for extended periods can still cause muscle strain.
Many believe that since prolonged periods of looking down can cause neck discomfort, simply “reversing the action” and looking up at your phone could protect your neck. However, this approach is also not scientifically sound. Prolonged maintenance of any posture, whether looking down or looking up at your phone, can lead to muscle strain.
How to care for your neck:
- Avoid prolonged periods of looking down and take regular breaks. For example, if you’ve been looking down for half an hour, take a break, lift your head up to relax, and move your neck to relieve pressure. Avoid keeping your neck in a high-pressure position for extended periods.
- Move your neck in various directions, including forward, backward, left, and right. Avoid moving too quickly to prevent muscle damage. This can help address the symptoms.
- Strengthen the muscles in your neck. Engage in activities like badminton or breaststroke swimming, which involve looking up, to strengthen your neck muscles.
- Keep your neck warm. Avoid exposing your neck to cold air from air conditioning, and ensure it’s adequately covered in cold weather.
References:
(1) How to soothe a sore neck – Harvard Health. https://www.health.harvard.edu/pain/how-to-soothe-a-sore-neck.
(2) 6 ways to ease neck pain – Harvard Health. https://www.health.harvard.edu/pain/6-ways-to-ease-neck-pain.
(3) How to stop the pain of ‘Tech Neck’ – The Ohio State University Wexner Medical Center. https://wexnermedical.osu.edu/blog/how-to-stop-the-pain-of-tech-neck.
(4) Neck Pain: A troubleshooting guide to help you relieve your pain, restore function, and prevent injury – Harvard Health. https://www.health.harvard.edu/pain/neck-pain-a-troubleshooting-guide-to-help-you-relieve-your-pain-restore-function-and-prevent-injury.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.