Modern life is not particularly kind to our necks.
When the body is upright, the mechanical load placed on the neck by the human head is around 12lb (5.4kg), according to Anthony Ghosh, an NHS consultant spinal neurosurgeon at Queen's Hospital in London.
But many of us now spend hours hunched over laptops and smartphones. In this downward-facing position, the load on the neck can rise to around 60lb (27.2kg).
That means the neck is working considerably harder simply to support the head.
Age also plays a role. As we get older, tissues become less elastic and the structures supporting the neck tend to become stiffer. Ghosh says changes such as worn spinal discs and stiffening joints are extremely common after the age of 40.
Technology adds another challenge.
Looking down at devices encourages a flexed posture, with the upper back becoming more rounded and the head moving forward rather than remaining aligned over the shoulders. This places additional strain on the muscles of the neck and the joints in the upper spine.
Research suggests 60% to 80% of people experience neck pain at some point in their lives, while almost half encounter it frequently or repeatedly.
The problem can begin with stiffness and reduced movement before developing into persistent discomfort.
Neck and upper-back problems are also appearing increasingly early in life. For example, scoliosis, which involves an abnormal curvature of the spine and can place additional strain on the neck, has become more prevalent among children and adolescents.
The good news is that there are simple ways to protect your neck.
Rather than relying exclusively on ergonomic equipment, Ghosh's basic advice is to move more and take regular breaks from screens.
“The spine just wants to move,” he says.
Movement encourages circulation and helps maintain muscle tone.
Here are five simple ways to help keep your neck mobile and resilient.
1. Turn your head
For people experiencing neck pain, a simple rotation exercise can help restore movement and strength.
Sit upright or lie on your back.
Turn your head as far to the right as feels comfortable and hold the position for around two seconds. You should feel a gentle stretch on the opposite side of your neck.
Return to the centre before repeating the movement towards the left.
Repeat the exercise two or three times and, if comfortable, at different points during the day.
2. Pay attention to your posture
Good posture can reduce unnecessary strain on your neck muscles.
Although the neck is designed to move in different directions and should not be held rigidly in one position all day, its neutral resting position is generally aligned with the spine.
Keep your shoulders and back relaxed and your neck upright rather than allowing your chin to jut forward.
Try to avoid sitting for long periods with rounded shoulders or keeping your head twisted or tilted to one side.
This is particularly useful when working at a computer, watching television or driving.
3. Correct the ‘poking chin’
Years of sitting in front of a computer can encourage what is sometimes called a “poking chin”, where the head extends forwards instead of sitting directly above the shoulders.
Simple changes can help correct this posture.
Gently lengthen your neck upwards while drawing your chin slightly inwards.
One way to visualise the movement is to imagine a soft peach sitting under your chin. You do not want to crush it by pulling your chin in too aggressively, but you also do not want to allow it to fall.
At the same time, widen your collarbones and gently draw your shoulder blades down and towards your spine.
Lightly engaging your lower abdominal muscles can also help preserve the natural curve of the lower back.
Interestingly, poor neck posture is not entirely an inevitable consequence of spending hours at a desk.
Before industrialisation, scholars also spent long periods reading and writing. But historical paintings often show them using lecterns or desks tilted at around 45 degrees, reducing the amount of time spent looking directly downwards.
Ghosh notes that angled desks were common partly because they worked better with ink-dipped quills.
Flat desks became increasingly practical with the arrival of typewriters and computers. With them came a different set of problems for the neck.
4. Build neck flexor endurance
Long periods spent staring at screens also make it useful to strengthen the neck flexors, muscles that help stabilise the neck and support the weight of the head.
Lie on your bed with your knees bent and your feet flat.
Gently bring your chin towards your chest.
Place one hand behind your head and lift your head approximately one inch off the bed.
Remove your hand and try to hold the position.
Start with only a few seconds and gradually work towards 30 seconds, if comfortable.
5. Work the deeper neck muscles
Another exercise can be performed while sitting in a chair with a headrest.
Sit upright and look straight ahead.
Gently press the back of your head against the headrest. Then bring your chin down towards your chest, pause briefly and return to your starting position.
Repeat several times.
A more advanced version uses a resistance band.
Attach the band securely to an object at around head height, place it around your forehead and step forward until you feel gentle resistance.
Stand upright, flex your neck and bring your head down. Pause briefly before relaxing and returning to the starting position, then repeat.
Over time, regular movement and strengthening exercises may help make the neck better equipped to cope with the demands of screen-heavy 21st-century life.
Anyone experiencing persistent or worsening neck pain, numbness, weakness or other concerning symptoms should seek medical advice, and it is advisable to consult a healthcare professional before beginning a new exercise routine.
Source: BBC
