- With more screen time during the pandemic, some people are experiencing “tech neck.”
- Symptoms of tech neck include upper back pain and stiffness, trap pain, muscle spasms or localized shoulder pain, and headaches.
- 孩子们可能倾向于技术领域，特别是在电子学习时。
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无论您是在家工作还是仅在大流行期间与朋友和家人一起聊天的更多时间视频，您就比以往任何时候都更依赖于屏幕。
将即将到来的选举添加到混合中，您可能会在屏幕上发现自己试图跟上新闻。
With all that time watching and scrolling, symptoms of “tech neck” can quickly creep up, making screen time a pain.
“Tech neck results from the body position we often subconsciously assume when looking at screens. In this position, your chin comes forward, your shoulders round forward, and often your neck is flexed to look down at your phone, keyboard, and/or computer for an extended period of time,”Matthew Cooper, DC, CCSP, chiropractor and founder and CEO of USA Sports Therapy, told Healthline.
他说，不自然的立场会导致MicroRrauma和对上后颈部区域的压力，并导致疼痛和不适。
“最终，它会导致姿势不佳，”库珀说。
Dr. Renee Enriquez, attending physician and assistant professor for the physical medicine and rehabilitation department at UT Southwestern Medical Center, sees patients with tech neck who often present with the following:
- 颈部和上背部疼痛和僵硬
- trap pain
- muscle spasms
- localized shoulder pain
- headaches
“One can experience aching, burning, stabbing, throbbing, and even numbness and tingling all the way down to their hands,” Enriquez told Healthline.
Since the beginning of the pandemic, Cooper has seen an increase in patients with signs and symptoms of tech neck. While people are becoming more aware of the condition, he says it deserves more attention.
“大多数人不会考虑他们坐着的方式或采取纠正措施，直到它们疼痛。因为它可能需要数月的时间来开发颈部和或上背部疼痛，甚至更长的时间来真正改变一个人的姿势，这很容易在使用我们的设备时在姿势中形成坏习惯，“他说。
He points out that most people do not have the ergonomically correct chairs made for working on a computer. Additionally, working on laptops instead of desktops can cause you to lean over the screen.
“更不用说，每个人都在这些不确定时期的压力肯定会导致你身体的身体紧张和技术颈部的情况增加，”库珀说。
抵御条件的方法包括以下内容：
Because many home offices are dining room tables, sofas, and beds, they don’t provide an environment for good postural positioning.
“I frequently counsel my patients on setting up a more proper workstation to avoid injury or decrease their current pain. I advise many of my patients that these changes to their workstation at home is a form of medical treatment and can be a tax write-off. Physicians can provide letters of medical necessity to document the need for an improved workstation at home to prevent injury,” said Enriquez.
她建议访问物理治疗师或身体医学和康复医生，以帮助评估和改善您的工作站。
Cooper建议坐在椅子的背面，将键盘放在膝盖上，以防止您将下巴和肩部转发。
“大多数人靠在他们的桌子上，对我来说，这是技术领域的主要罪魁祸首，”他说。
Take a break from the computer every 30 minutes to an hour.
“During these breaks, stretch the neck and shoulders. For tech neck due to repetitive smartphone use, take frequent breaks and use less. If watching movies or doing other activities for a long time, one can get a cellphone holder so the phone can be placed at eye level,” said Cooper.
Enriquez agrees, noting that “motion is lotion.”
“频繁的运动和伸展对身体非常有益。它使血液流动并防止肌肉和关节恢复僵硬。如果你将脖子放在一个位置太长，你可以养成痛苦和不适。如果没有纠正，经过一段时间，人们可以制定严重的医疗问题，导致长期或永久性疼痛和残疾，“她说。
Every hour, Cooper suggests performing Bruegger exercises. To do this, sit up straight at the end of your chair with your arms extended out and behind your body. Squeeze your shoulder blades together, with your palms facing up, and tuck in your chin so your head is over your body. Hold this position for 30 seconds at a time while taking deep breaths. Then repeat three to four times.
频段也可用于通过表演肩胛巴行等练习来加强您的上部。
However, Cooper warns that when most people have tightness or pain in their neck, they stretch their neck by touching their chin to their chest.
“This is the worst thing you can do for tech neck. Tech neck causes an elongation with weakness to the posterior neck muscles. In fact, anyone with tech neck should do the opposite. Stretch the front part of your neck and strengthen, not stretch, the back part of your neck,” he said.
Cooper用物理治疗锻炼的组合对待技术颈部，以加强上背部和颈部肌肉，以及前肩部的延伸。
“另外，脊椎按摩疗法调整可以帮助任何固定的关节和按摩，并且针灸可以帮助松开肌肉，”他说。
In addition, Enriquez says local application of warm or cold packs and over-the-counter topical creams and medications can help relieve pain and discomfort.
“最简单的干预措施可以简短地改善症状，但患者需要承认他们长期使用计算机，平板电脑和智能手机导致这种疼痛，而且生活方式的改变是这种疾病的最有效的治疗方法，”她说。
For severe pain, she suggests getting evaluated by a medical professional.
因为孩子们经常不了解长期的经历长时间的长期后果，日复一日，姿势差，库珀说他们有并发症的风险。
“虽然孩子们正在增长，但他们的生活方式和习惯可以决定他们的姿势，无论好坏。我相信我们将看到这个年轻一代更高的一代，不仅是他们年龄的痛苦，而且还增加了颈部，背部和肩部手术的增加，因为屏幕时间相关的伤害开始时，他们越来越年轻，“ 他说。
Parents can help by setting up a proper e-learning workstation, notes Enriquez.
“Many children do not have office space in the home, and the space on the dining room table that the parent sets up may not be the best for the child. [Try to ensure that] they are sitting in a comfortable seat; feet are on the floor or a stool, and that the computer is at eye level. Make sure they get up frequently to prevent stiffness and rest their eyes,” she said.