Cervical kyphosis: causes, symptoms and treatments for ‘tech neck’

What is cervical kyphosis?

Cervical kyphosis is an abnormal curve of the spine in the neck area. Normally, the neck has a gentle inward curve that helps support the head. But in cervical kyphosis, this curve reverses, causing a forward bend. This condition can sometimes be called “tech neck” because it’s often associated with poor posture when using smartphones, tablets and computers.

What causes cervical kyphosis?

There are several reasons why someone might develop cervical kyphosis:

• Poor posture: The average adult head weighs between 10 and 12 pounds. Just seven vertebrae, as well as muscles, support the head. Looking down at screens can stress the neck, leading to a forward head posture.
• Degenerative disc disease: The discs between our vertebrae can get damaged from injuries or wear and tear as we age. Degenerative disc disease can weaken the spine and change its shape.
• Trauma or injury: Accidents or injuries can damage the spine and cause pain, weakness and changes to its shape.

Does cervical kyphosis cause symptoms?

Cervical kyphosis can be a real pain in the neck. Symptoms vary depending on whether the cervical kyphosis is mild, moderate or severe. Some people may not notice any symptoms; others might experience:

• Neck pain: Chronic discomfort in the neck, often made worse by prolonged screen time.
• Neck stiffness: Difficulty moving the neck or limited range of motion.
• Headaches: Caused by muscle strain and tension in the cervical spine.
• Nerve pain: In severe cases, kyphosis can pinch nerves, leading to pain, numbness, tingling or weakness in the shoulders, arms or hands.

How do you fix cervical kyphosis?

The good news is, there are ways to improve and even correct cervical kyphosis. The treatment plan often depends on the severity and underlying cause.

• Physical therapy: Working with a physical therapist can help strengthen neck and upper back muscles and improve your posture and range of motion.
• Lifestyle changes: Ergonomic adjustments, like raising your screens to eye level and taking regular breaks, can make a big difference.
• Exercise: Certain workouts, like Pilates and yoga, can decompress your spine and improve posture. For mild to moderate cervical kyphosis, regularly practicing core and spinal extension moves, like Bird Dog and Superman, along with physical therapy and lifestyle changes, can restore the natural curve of your spine.
• Medications: Over-the-counter pain relievers can help manage discomfort and reduce inflammation.
• Surgery: In severe cases, where other treatments haven’t helped, surgical intervention might be necessary to correct the spinal alignment.

Can you prevent cervical kyphosis?

Preventing cervical kyphosis, especially “tech neck,” starts with being mindful of your posture. Here are a few tips:

• Keep your screens at eye level to reduce the need to bend your neck forward.
• Take breaks from screens by standing up, stretching and moving around every 20 to 30 minutes.
• Strengthen your core and neck muscles to support proper posture.
• Be mindful of your posture. Regularly check and correct your posture, especially when using electronic devices. Whether you are sitting or standing, you can always perfect your posture by:
  • Rolling your shoulders down and back
  • Stacking your shoulders over your hips
  • Lengthening your spine
• Know when to see a doctor. Early intervention can help minimize symptoms and reverse cervical kyphosis. See your doctor if your head leans forward and you have consistent discomfort or pain in your jaw, neck, upper back or frequent headaches. A primary care or interventional pain management provider can help or connect you with appropriate care, such as physical therapy.

The bottom line: Cervical kyphosis, or “tech neck,” is a growing concern in our digital world. This abnormal neck curvature can cause your head to lean forward, discomfort in the neck and upper back and headaches. While it’s often caused by poor posture and prolonged screen time, it can also result from aging or injuries.

Fortunately, lifestyle changes and physical therapy can usually reverse mild-to-moderate cervical kyphosis. Surgery can also help correct severe cases.

Being proactive about your posture and preventive measures can go a long way in keeping your neck healthy. The next time you’re scrolling through social media or completing a long work project on your computer, take a moment to check your posture. Your neck will thank you!