The True Dangers of 'Tech Neck' Warned by an Occupational Therapist: Why It's Not Just About a Bent Neck, but Also Mental Collapse

*This article contains affiliate links.
*I have started a podcast on YouTube. I would be very happy if you could listen to it as well. There is a text version if you scroll down.

What kind of posture are you in right now as you read this?

You are probably leaning forward a little.

When you hold a smartphone, human posture naturally leans forward. This is not a matter of consciousness, but an unavoidable issue due to the structure of the smartphone as a tool.

I have worked as an occupational therapist for 15 years. I have had stiff shoulders since my early 20s. That is precisely why I can say this: Tech neck is not just about having a sore neck. It is a serious problem for modern people that even affects mental health.

Smartphone use causes poor posture; this is a structural problem.

The weight of a human head is about 5-6 kg. That is the weight of one watermelon.

If the neck is straight, the weight of the head is supported by the cervical spine. However, when you tilt your head forward to look at a smartphone, the burden on your neck increases all at once.

It is said that at a 15-degree forward tilt, it is about 12 kg, at 30 degrees about 18 kg, and at 60 degrees about 27 kg.

For the time you are looking at your smartphone, your neck is continuously supporting that much weight.

When this accumulates, the natural curve of the cervical spine is lost, leading to a straight neck. A straight neck leads to chronic neck and shoulder stiffness, headaches, and eye strain.

3 reasons why tech neck causes mental collapse

This is what I want to convey most as an occupational therapist.

Tech neck is not just a neck problem.

Reason 1: Exhaustion of the prefrontal cortex

If you continue to look at your smartphone for a long time, the prefrontal cortex of your brain becomes overloaded with information and exhausted.

The prefrontal cortex is the part of the brain that controls emotions, concentration, and judgment. When this is exhausted, you may become emotionless, experience emotional incontinence (crying or getting angry over small things), or have reduced concentration.

Becoming emotionless is a state close to depressive tendencies. Emotional incontinence is something that affects bipolar disorder. By looking at your smartphone too much, your brain enters a state close to mental illness.

Reason 2: Sleep disorders caused by blue light

Using your smartphone before bed lowers the quality of your sleep. This is because blue light suppresses the secretion of melatonin.

Persistent sleep deprivation easily leads to depressive tendencies. This is medically proven. Among those who feel 'somehow heavy' or 'mornings are tough,' there are many cases where sleep disorders caused by smartphones are the culprit.

Reason 3: Lowered self-esteem due to social comparison

If you keep looking at social media, you will keep comparing yourself to others.

Others' fulfilling lives, beautiful photos, and reports of success. Every time you see them, the feeling that 'I am no good' accumulates.

What is even scarier is the case where you can only satisfy yourself by looking down on someone else. This is a sign that your self-esteem has dropped significantly.

My methods for preventing tech neck

As an occupational therapist, and as someone who loves using a stretch pole myself, I will introduce specific prevention methods.

[Stretch Pole 1: Place it vertically and lie along your spine]

Place the stretch pole vertically along your spine and lie on it. By rolling back and forth, you can loosen the tension in the muscles around your shoulder blades and spine. It is perfect for resetting a back that has become hunched from desk work or smartphone use.

[Stretch Pole 2: Place it horizontally under the thoracic spine to stretch]

Place the pole horizontally under the part of your thoracic spine that has become hunched. You can stretch the thoracic spine that has rounded forward back into place. This is a way to approach the root cause of tech neck.

[Stretch Pole 3: Can also be used for full-body care]

If you place it horizontally and sit on it to extend your hip joints, your rectus femoris will stretch. From massaging the glutes to rolling your calves to release the gastrocnemius, you can take care of your whole body with just one pole.

The duration should be just enough so that it doesn't hurt. Since there are individual differences, overdoing it is forbidden.

[The best timing is first thing in the morning]

The human body is stiffest when waking up. Therefore, it is ideal to use the stretch pole first thing in the morning. However, self-care before bed is also important for improving sleep quality.

[Loosen your shoulder blades with the Maeda Ken exercise]

The Maeda Ken exercise is especially recommended as a stretch for the shoulder blades and rib cage. Famous for being performed by Major League pitcher Kenta Maeda, this exercise increases the flexibility of the rib cage by moving the area around the shoulder blades significantly. It is perfect for resetting shoulders stiffened by smartphones.

Rest your brain with a digital detox

There is something just as important as fixing your posture.

Make time to put your smartphone down.

I personally rarely use social media. Part of it is that I've lost interest in other people's lives, but it's also because I know the importance of resting the brain.

You don't need to overthink digital detox.

Put your smartphone away one hour before bed. Don't look at your phone while eating. Keep your phone in your pocket while walking. That's all you need to do.

The brain needs rest. Taking time away from your smartphone allows the prefrontal cortex to recover and helps stabilize your mental health.

What I want to tell you today

Using a smartphone causes your posture to collapse. This is unavoidable.

But you can reset that collapsed posture.

Make self-care for your neck, shoulders, and back a habit. And consciously create time to let your brain rest.

For those who feel 'somehow heavy,' 'cannot concentrate,' or 'cannot control their emotions,' there are cases where simply changing how you use your smartphone can lead to improvement.

Mental health issues are not just a matter of the heart. They can stem from posture and brain fatigue.

As an occupational therapist, I wanted you to know that.

This is the stretch pole I use and love every day. As an occupational therapist, and for myself, it is the only self-care tool I have been using for over 10 years to prevent straight neck. If you think it's expensive, I would be happy if you could at least read the article and use it as a reference for how to use it.

Occupational therapist, 15th year. Working at a special nursing home. HSP/ISFJ. Over 10 years of experience using a stretch pole. I'm rolling on it again tonight before bed.