This article is a translation of the following Japanese article:
Original: 首こり・ストレートネックの原因と改善方法｜スマホ首をケアしてラクになる対策
Stiff neck is a problem that many modern people suffer from.
A condition called “straight neck” is particularly common among people who use smartphones and computers for long periods of time.
In this article,
✔ What is stiff neck/straight neck?
✔ The causes of stiff neck
✔ How to improve it from today
will be explained in an easy-to-understand manner based on solid information.
Author: “People tend to think of it as just a stiff neck, but if left untreated, it can lead to stiff shoulders, headaches, and insomnia. That’s why early care is so important.”
What is stiff neck/straight neck? Let’s understand the basics first
◾️ What is stiff neck?
Stiff neck is a condition in which the muscles around the neck become tense and blood circulation becomes poor, causing a feeling of lump, stiffness, pain, and heaviness. This is caused by stiff necks due to desk work or prolonged use of smartphones.
◾️ What is a straight neck (smartphone neck)?
Straight neck is a condition in which the natural curve of the neck (S-shape of the cervical vertebrae) is lost. Normally, there is a gentle curve to support the head, but when this straightens, it puts strain on the muscles and joints of the neck.
This condition is also called “smartphone neck” or “telework neck.”
Main causes of straight neck and neck stiffness
① Face-down posture/leaning posture
If you look down at your smartphone or computer screen for long periods of time, the weight of your head will put a huge strain on the muscles around your neck and shoulders. Your neck and shoulders will become tense, and your blood circulation will suffer.
Author: “Even bending forward just a little can put a lot of strain on your neck.”
② Sitting posture for long periods (seated)
The longer you spend sitting, the more strain you put on not only your shoulders and back, but also your neck.
Some studies have shown that sitting for more than 6 hours increases the risk of neck pain.
③ Muscle imbalance/muscle weakness
If the muscles around your neck and shoulder blades are weak, your ability to maintain your posture will decrease, making you more likely to suffer from a straight neck or stiff neck.
It is said that desk work, where it is easy to maintain the same posture on a daily basis, can easily tire the muscles of the neck and back.
④ Disturbance of autonomic nervous system and stress
Neck stiffness/straight neck is affected not only by the muscles but also by the tension of the entire body. Stress and an irregular lifestyle can affect the autonomic nervous system and increase muscle tension.
Author: “Fatigue of the mind and body can sometimes manifest as stiffness in the neck and shoulders.”
Stiff neck/straight neck symptoms
Straight neck symptoms may include the following:
- Stiff/painful neck
- Stiff shoulders
- Headache/dizziness
- Decreased range of motion in the neck
- A feeling of firmness in the back
- Autonomic nervous disorder (insomnia/irritability)
These are often caused by continued tension in the muscles of the neck and shoulders.
You can do it today! Improvement methods/care points
Now, let’s look at methods to improve neck stiffness and straight necks.
① Be conscious of correct posture (start with daily habits)
When looking at your smartphone or computer,
- Screen at eye level
- Pull your chin
- Stretch your back
Be sure to maintain a posture in which your neck does not stick out.
Author: “Paying attention to your posture” may seem difficult at first, but just being conscious of it will greatly reduce the burden on your muscles.
② Take a break and stretch once every 30 minutes to an hour
If you continue in the same posture, your muscles tend to stiffen, so it is important to stand up regularly and move your neck and shoulders slowly.
③ Incorporate stretches around the neck and shoulders
Easy stretches that are effective for improving neck stiffness include the following:
- Slowly tilt your head to the left and right
- Move slowly back and forth
- Turn your shoulders a lot
*Do not force yourself, and if the pain is strong, please refrain from using it.
Stretching is effective not only for stiff necks but also for stiff shoulders and back tension.
Author: “If you stretch it just a little bit every day, your neck will feel more comfortable.”
④ Review pillows and bedding
If the pillow you sleep on is too high or too low, it will put strain on your neck while you sleep. Choosing a pillow that suits your height can also help to maintain the natural curve of your cervical spine.
⑤ Improve daily habits (exercise and recuperation)
Exercise that improves blood circulation throughout the body, such as walking and light gymnastics, can help improve neck stiffness and straight neck.
Stress management and quality sleep are also important in relieving muscle tension.
Author: “Adjusting your daily rhythm can actually help improve your neck stiffness.”
Guideline for self-check (easy check method)
An easy way to check if you have a straight neck is to
stand with your back to a wall, and if
✔ your heels
✔ your hips
✔ your shoulder blades
are against the wall, and
✔ the back of your head does not touch naturally
, you may have a straight neck.
For more information, we recommend that you consult an orthopedic surgeon.
Summary | Stiff neck and straight neck can be relieved with measures!
Straight neck and neck stiffness are caused by
✔ Bad posture
✔ Staying in the same position for a long time
✔ Muscle tension
✔ Lifestyle habits
etc. overlap.
However, symptoms can often be improved by correct posture, rest, stretching, and lifestyle changes.
Author: “Instead of thinking, “Stiff neck is unavoidable,” let’s try to make it easier with daily care.The key is to start with something simple!”
