Millennials are facing an unexpected side effect of prolonged use of mobile devices. Tech neck, also known as text neck, is a condition resulting from hours spent staring at a smartphone screen. A hunched posture, neck pain or stiffness, and the early onset of neck wrinkles are some of the resulting symptoms. Tech neck wrinkles are lines formed on the neck where the skin is very thin. These fine lines are "dynamic," meaning they are caused by repeated muscle movements in the neck, much like smile lines or crow's feet.
Regardless of age, constantly slouching while using handheld devices can affect the natural curve of the neck, leading to pain often experienced by people in middle age and beyond.
Officially known as forward head syndrome, people in their twenties and thirties experience posture and skin problems long before their youth is barely tarnished. If this sounds familiar, you might be wondering how these problems caught you off guard. Mystery solved: You only have your smartphones, tablets, and other personal devices to blame.
Knowing you're not going to give up your devices anytime soon, what can you do to get rid of tech neck wrinkles?
Here are some tips to help you overcome the discomfort of tech neck with effective exercises, stretches, and anti-aging solutions to reduce pain and maintain a youthful appearance.
Understanding the causes of tech neck
While "tech neck" isn't the official medical term for this condition, it's certainly justified, as this condition is specific to the use of technology. More in-depth causes of tech neck include:
✅ Prolonged Device Use: Tech neck is caused by repetitive strain and injury to the muscles and other tissue structures of the cervical spine. As mentioned, it's known as forward head syndrome because it's the weight of your head that's causing the problems. Considering that the average adult's head weighs between 4.5 and 5.5 kg, leaning your head forward puts constant and unnatural pressure on the support structures, as well as your skin. In fact, this simple change in position used to text and scroll makes your head feel more like 22 to 27 kg. That's a lot of extra force that your neck isn't designed to handle, especially during the hours we spend on our phones. As a result, the strain on your muscles and ligaments manifests as pain.
✅ Poor posture : We've all been told at least once in our lives to stand up straight. And there's a good reason for that. Hunching causes strain on the neck, while also making us look older and slouched. Young people suffering from tech neck are often forced to hunch due to the pain and restricted range of motion in their neck and back, caused by the constant strain on their muscles and tissue structures.
✅ Age-related changes : The physical appearance of your neck also changes when you spend hours hunched over your phone. Tech neck wrinkles prematurely age the delicate skin on your neck because it is much thinner than the skin on your face. As a result, it is more prone to fine lines, wrinkles, and sagging. There is also greater visibility of horizontal lines related to overworked skin, which becomes looser and can also make muscles more prominent.
✅ Sun Damage : While not a cause of tech neck wrinkles, sun damage will accentuate the appearance of neck wrinkles and contribute to the accelerated aging process of the skin. Because most of us only apply sunscreen up to our chin, an unprotected neck is vulnerable to the sun's harmful UV rays.
Recognizing the symptoms of tech neck
It's possible to have tech neck without realizing it. This is because you're unfamiliar with the condition and its symptoms, which include:
✅ A dull pain in the back of the neck
✅ Headaches
✅ A stiff neck and shoulders
✅ Increased stooping and poor posture
✅ Numbness in the hands and arms
✅ A decrease in the range of motion of the neck
✅ The early appearance of wrinkles and lines on the neck in people under 35 years old
Effective Ways to Combat Tech Neck
If these symptoms sound familiar, there are effective ways to combat tech neck wrinkles and pain. We recommend starting with prevention, followed by treatment to relieve your symptoms.
Tech Neck Prevention
It's important to recognize that your device usage habits are to blame and take steps to reduce the risk of worsening symptoms. Here are some helpful tips:
✅ Improve Your Posture : Since forward head posture is the culprit, being aware of your posture throughout the day is essential. Keep checking your posture and correcting it to break the habit of constantly staying in this forward head position. Use these tips to improve your posture:
1) Place a folded towel or cushion about 8 cm thick between your back and the chair to support you when using your phone or computer while sitting.
2) Download posture apps to track your phone's angle.
3) Do posture exercises that require you to walk and sit straight.
✅ Take breaks : Make sure you take breaks from using devices, by putting down your phone and stepping away from your computer to stretch and relieve your neck.
✅ Neck Stretches : Use neck stretches often to improve flexibility. A good stretch for tech neck is to stand facing a corner with your feet together, about 60 cm from the wall, and your forearms resting on the opposite walls. Keep your elbows just below shoulder height and lean forward as far as you can, holding the position for up to a minute, preferably at least 30 seconds. Repeat several times to find relief.
✅ Device Height: Keep your computer or device at eye level to keep your neck straight.
✅ Ergonomics : Make sure you have an ergonomic setup for desks and chairs that allows you to maintain a comfortable position while working. Using a chair with a headrest allows you to keep your head comfortably against the chair so you don't lean forward. Your feet should remain flat on the floor, and your knees should be at a 45-degree angle to your hips.
✅ Sunscreen : To help prevent defined lines and wrinkles, apply SPF+ 50 protection daily to your neck.
Tech Neck Treatment
If you are already experiencing symptoms of tech neck, the following treatments may help:
Stretches and Exercises: A proper exercise routine can minimize the effects of tech neck while preventing further problems. Here are four simple exercises to help with tech neck:
- Double chin neck stretch: Stand with your lower back against a wall and lean your head back, with your feet about two feet (60 cm) from the wall. Tuck your chin in to create a double chin until you feel a gentle stretch in the back of your neck. Repeat 10 times, holding the position for 10 seconds each time.
- Chest Stretch: Stand in an open doorway with your arms pressed against each doorframe, keeping your elbows at shoulder height and your forearms pointing upward. Lean forward until you feel a stretch in your chest and hold for 30 seconds. Repeat twice. You can also move your arms slightly higher and repeat the exercise for a deeper stretch.
- Thoracic Extension: Sit on a low- or medium-backed chair and place your hands behind your head. Gently lean back, pushing your chest outward, and hold for 10 seconds. Repeat 10 times.
- Feel Your Armpit Stretch: As funny as it sounds, that's exactly how you do this stretch. Sit on one hand and then place the other arm over your head. Turn your head as if you were feeling your armpit until you feel a stretch. Do the same on the other side, repeating three times on each side.
Moisturizing Skin Care: It's essential to choose products that both reduce visible wrinkles and prevent new ones from forming. For a dual-action wrinkle repair and prevention, using Caudabio Prickly Pear Seed Oil is ideal. This antioxidant-rich oil is particularly effective at treating wrinkles and sagging skin on the neck, often caused by tech neck. Apply this oil daily to your neck and face for smoother, firmer skin.
Self-massage: Self-massaging the neck helps improve circulation and reduce tension. An easy massage involves lowering your shoulders away from your ears, focusing on maintaining a straight, long neck and back. Press firmly on your neck to locate sore spots and massage the area using circular motions with your fingers, clockwise and then counterclockwise, for three to five minutes for each sore spot.
Cold Compress: Applying a cold compress to your neck for 20-minute intervals throughout the day can help relieve pain and reduce inflammation.
Tech Neck FAQ
Q: Why does tech neck affect the skin?
A: Tech neck develops due to overuse of the neck muscles, stretching the skin for unusually long periods of time. With fewer oil glands in the thin skin of the neck, it is more difficult for the skin to return to its resting position, leading to wrinkles.
Q: What causes tech neck pain?
A: According to chiropractors, constantly slumping with the head down and forward stretches the muscles in the upper back while the muscles in the front weaken. As a result, the neck begins to shift forward, out of its natural curve, making the head feel heavier. This abnormal pressure causes structural problems in the neck and back.
By regularly using these tech neck prevention and treatment tips, you'll feel more comfortable, reverse the signs of aging, and prevent your symptoms from worsening. It's also important not to assume your pain is caused by a single, specific condition. Instead, consult a healthcare professional for personalized advice that accurately diagnoses your symptoms and provides appropriate treatment to restore your neck health.
From an aesthetic perspective, using an effective skincare routine and being more aware of your posture will help you maintain a more youthful appearance, healthier posture, for improved well-being and newfound confidence.
