It finally happened… last week, I woke up with the dreaded ‘tech neck’. Barely able to sit myself up out of bed. This must be what it’s like to officially be in my 40s, right? 😉 Needless to say, this led me down a research rabbit hole where I found some great insights about how to avoid tech neck, especially for those of us working in remote roles.

What is Tech Neck, Anyways?

In a world of staring at our screens, tech neck has become one of the most common modern aches for remote workers, who often spend long hours in front of computer screens. Simply put, tech neck refers to the stiffness, soreness, and strain in your neck and shoulders that’s caused by constantly tilting your head down towards your laptop, desktop computer, or phone. The human head, when tilted forward at an angle, can increase the pressure on your spine dramatically. For busy professionals working from home, extended screen time can make tech neck an even bigger challenge – leading to discomfort, poor posture, and potential long-term musculoskeletal issues. As remote work continues to grow (add source), so does the importance of addressing tech neck and healthy work habits.

In this article from the University of Miami, the explain how, “experts say that between 27 to 48 percent of workers experience neck pain each year. Tech neck, also know as text neck, is a condition characterized by pain, stiffness, and discomfort in the neck and shoulders caused by prolonged use of electronic devices.”

Simple Ways to Improve Your Computer Posture

According to the Mayo Clinic, these shifts in your daily routine can help to improve your computer posture and decrease your chance of getting tech neck:

• “Place your screen 20-30 inches away from your eyes, which is about an arm’s length.
• Use a computer monitor or laptop stand to help raise your screen to the right level. Your eye height should be about 1/2 inch to 1 1/2 inches higher than the top characters on your screen to allow for a 15-degree eye gaze.
• Sit with your head, hips and spine stacked.
• Keep your wrists straight and your elbows bent at about 90-degree angles.
• Keep your knees aligned with your hips and your feet flat on the floor.”

Personally, I found that having a small walking pad in my office has helped – as it allows me to keep moving throughout the day, even while I’m working on my computer, which is important for better posture and circulation. Standing desks and balance boards are also excellent ergonomic solutions for remote workers, helping to keep your body moving while at work. Whenever possible, I also try to take the stairs and park farther away when I’m out and about, so I can get a few extra steps in to balance the stationary time spent throughout the day at my computer.

In a world of increasing technology use, these tips can go a long way in helping you stay happy and healthy – and avoid a trip to the doctor! This YouTube video has some great corrective exercises, as well:

Ready to Pair Your Home Office with an Exciting New Role?

If you have an awesome and ergonomic desk setup and are exploring new career opportunities, now is the perfect time to put your home office setup to good use. Whether you’ve invested in a standing desk, monitor risers, or other ergonomic solutions, your next career move could be just a click away. Check out our job board for remote work openings – you might just find the perfect fit that lets you work from home comfortably and confidently: Goodwin Recruiting Remote Work Opportunities