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We, living in the modern age, pick up our smartphones every 10 minutes and spend an average of 7.5 hours or more a day on our smartphones and PCs. This rapid exposure to digital devices is causing various ailments.
Among these, neck and shoulder stiffness are caused by "straight neck," a condition where the cervical spine in the neck can no longer maintain its natural gentle wave shape.
In this article, we will explain straight neck. In the latter half, there is also a simple straight neck diagnosis, so please refer to it!
What is Straight Neck?
Straight neck refers to a condition where the curve of the neck (cervical spine) is lost, and the gentle curve disappears.
Normally, the neck bones curve gently in an S-shape to support the head straight from the spine, but with a straight neck, the gentle curve (curvature) of the neck almost disappears due to forward-leaning postures and becomes straight. It is also called "smartphone neck" because smartphone use is a contributing factor.
When the neck curve becomes straight, the head is positioned in line with the spine, so when viewed from the side, the head appears to be protruding forward relative to the body. Furthermore, to balance this protruding head, the entire body attempts to compensate, gradually leading to a hunched back and a posture where the lower abdomen protrudes forward.
Straight neck can also be caused by prolonged use of computers, not just smartphones, and requires maintaining correct posture and taking regular breaks.
Reasons for the Increase in Straight Neck
The number of people suffering from straight neck symptoms is increasing year by year. There are two main reasons for this.
1: Chronic Poor Posture and Prolonged Smartphone Use
When looking at a smartphone screen or computer monitor, one often looks down, and concentrating on the screen causes the head and shoulders to lean forward, stretching the neck and upper back muscles, leading to a posture where the neck's curve is lost. Maintaining such a posture for long periods can cause straight neck. This is why it is also called "smartphone neck."
2: Using an overly thick or high pillow
Since people spend about one-third of their day sleeping, continuously using a pillow of an unsuitable height can worsen a straight neck. Particularly with pillows that are too high, the head is lifted, placing a strain on the neck and shoulders.
To prevent and improve straight neck, it is important not only to correct daytime posture but also to use a pillow that can recreate the natural curve of the neck when sleeping on your back.
Symptoms Caused by Straight Neck
An adult head is said to weigh about 5 to 6 kg. This weight is supported by the seven cervical vertebrae and surrounding muscles, but if the head tilts forward, the load increases. Excessive load places significant stress on the cervical vertebrae, surrounding muscles, and ligaments.
Furthermore, straight neck can cause various symptoms such as neck and shoulder stiffness and pain, headaches, numbness in the hands, dizziness, and nausea.
Stiffness in the neck, shoulders, back, lower back, etc.
Symptoms observed in the early stages of straight neck are stiffness in the neck, shoulders, back, and lower back. Blood circulation in the neck and shoulders becomes stagnant, and fatigue substances and pain substances accumulate, causing the muscles to become stiff and painful.
[If severe] Worsening of diseases/symptoms
If straight neck symptoms worsen, it can lead to the following conditions:
- Pain
- Numbness
- Herniated disc
- Tinnitus
- Decreased vision
- Autonomic nervous system imbalance
- Depression
Be careful, as initial symptoms of only muscle stiffness can worsen to cause pain and numbness. Also, neck muscle stiffness can affect the optic nerve, leading to eye strain.
[Others] Physical discomfort
Other physical discomforts that may arise include:
- Cold hands and feet
- Headaches
- Nausea
- Dizziness
- Chronic fatigue
- Poor circulation
Additionally, when neck muscles become stiff and blood circulation worsens, hands and feet tend to get cold easily, and insufficient blood flow to the brain can cause headaches. It's crucial not to neglect muscle stiffness and to care for it from the early stages.
How to check if you have a straight neck
You can easily diagnose a straight neck yourself.
1: When standing upright, does your head touch the wall?
First, stand up straight with your heels, buttocks, shoulder blades, and shoulders pressed against a wall. If the back of your head touches the wall in a relaxed, upright posture, your cervical spine is in a normal condition.
If you cannot touch the back of your head to the wall without consciously moving your neck, you may have a straight neck. Refer to the following for the level of your condition:
| Level | Condition |
|---|---|
| Mild | It's difficult for the back of the head to touch, but it's easy if you consciously try. |
| Moderate | The back of the head barely touches, but it does if you exert force. |
| Severe | The back of the head does not touch at all, even with force. |
2: Take a photo from the side to check your neck position.
Please take a full-body photo from the side. If your face is positioned further forward than your body, you may have a straight neck.
Straight Neck Improvement and Prevention Methods
To improve and prevent straight neck, it is important to be mindful of your daily habits.
Improve your posture
First, be mindful of maintaining good posture daily.
Posture when using smartphones and tablets
When using a smartphone, you tend to look down, so be careful. Consciously reduce your smartphone usage time. Also, by holding your smartphone at eye level, you can avoid a downward-looking posture. Furthermore, holding it with both hands is recommended over one hand, as it helps prevent body distortion.
Posture when using a computer
Check your posture when working at a desk. If your head is protruding forward or your shoulders are rounded forward, be careful. Choose a desk and chair of the appropriate height for you, and use posture correction tools to work on the computer with proper posture.
Also, to prevent muscle stiffness, try to take a break about once every 30 minutes and do stretches that move your neck and shoulders.
Posture while driving, such as in a car
Adjust the seat height and angle, and firmly press your back against the backrest to prevent your head from tilting forward. It is also important to adjust the steering wheel position with the seat and be careful not to lean your upper body too far forward.
Furthermore, for long drives, perform regular stretches to relax neck and shoulder muscles, which can reduce fatigue and lower the risk of straight neck.
Improve blood circulation
Promoting blood circulation is also important for improving straight neck. Among these, thermotherapy is an effective method to relieve muscle tension and improve blood flow. Applying a hot towel around the neck can relax stiff muscles and promote blood circulation. Additionally, soaking in warm water for about 20 minutes can also provide mental and physical relaxation.
Reduce smartphone usage time
Using a smartphone often leads to a forward-leaning head posture, increasing the strain on the cervical spine. Prolonged strain on the cervical spine can cause symptoms such as muscle tension, pain, and numbness. Try turning off push notifications or placing your smartphone far away to avoid touching it.
Incorporate vitamins into your daily life
To improve smart neck, it is crucial to consume a balanced intake of nutrients from your diet. In particular, B vitamins and vitamin E are known to be effective in relieving muscle fatigue and promoting blood circulation.
| Nutrient | Expected effect |
|---|---|
| Vitamin B1 | Alleviates muscle fatigue and tension |
| Vitamin B12 | Aids in the recovery of peripheral nerves |
| Vitamin E | Improves muscle fatigue through antioxidant action |
These nutrients are abundant in meat, fish, eggs, and green and yellow vegetables, so try to incorporate them effectively into your daily meals.
Also, if diet alone is insufficient, it is recommended to use over-the-counter vitamin supplements. For example, fursultiamine, a derivative of vitamin B1, is effective for fatigue and stiffness. Furthermore, mecobalamin, which helps maintain nerve function, is a type of active vitamin B12. These components are also found in over-the-counter vitamin supplements, so try to incorporate them appropriately.
Using topical medications such as loxoprofen or ibuprofen can reduce pain and inflammation.
Adjust pillow height appropriately
Using a pillow that is too high can lead to a sleeping posture where you are constantly looking down, which can cause a straight neck. Therefore, choose a pillow whose height matches the curve of your neck. Also, with a pillow that is too soft, you might strain your neck to stabilize your head, putting stress on it.
Perform stretches and moderate exercise.
Stretching and moderate exercise are effective for improving straight neck. Especially, performing stretches that lengthen the neck muscles can improve the neck's range of motion and reduce pain and shoulder stiffness.
Additionally, muscle strength is necessary to maintain good posture, so try to do strength training as much as possible on a daily basis. Plank is a recommended exercise. Planks effectively strengthen the entire core, including the abdominal muscles and serratus anterior, and are also effective in preventing straight neck.
Recommended stretches for straight neck
If you have neck pain, including straight neck, it is often due to stiff neck muscles, so stretching is effective. Here, we introduce simple stretching methods that can be done while sitting.
Front neck stretch
The front neck stretch is performed as follows:
- Hold either side of your neck down to your collarbone with one hand.
- Lean forward slightly while looking up a little.
At this time, applying downward pressure with the hand holding the collarbone area will increase the stretching effect.
Back neck stretch
The back neck stretch is performed as follows:
- Sit with your back straight to avoid hunching.
- Slowly tilt your head left and right while bending it forward.
The neck area has many nerves, so stretching with too much force can cause injury. Stop when it feels good to stretch and do not overdo it.
Straight Neck and Pillow Relationship
People spend a very long time sleeping, typically 6 to 8 hours a day. By using a pillow optimized for straight neck, you can create a natural neck curve while you sleep.
Fatigue recovery during sleep
During sleep, the body recovers from fatigue and repairs damaged cells. While the neck, damaged by a straight neck, attempts to repair itself during sleep, using a pillow with unsuitable height or hardness can worsen the damage instead of helping it recover. Maintaining a correct sleeping posture allows the body's repair capabilities to naturally care for a straight neck.
Maintain proper sleeping posture during sleep
Even during sleep, it is important to reproduce the correct neck curve as if standing. Since it is difficult to reproduce the natural curve of the neck when lying on your side, sleeping on your back is key. Straight neck is a condition that develops over time, so it's important to pay attention to your sleeping posture daily.
How to choose the best pillow for straight neck
The key to choosing a pillow is whether it can create a natural neck curve when lying on your back. In addition to personal comfort preferences, choose a pillow with a height and firmness that properly supports your head. Here are 4 key points for choosing a pillow:
- Height
- Firmness
- Shape/Size
- Material (High-rebound/Low-rebound/Fiber)
1: Height
When sleeping on your back, a pillow that allows the cervical spine to form a gentle S-curve, similar to the correct standing posture, is recommended. When sleeping on your side, choose a pillow that keeps your head and spine straight, just like when standing. The ideal sleeping posture is said to be when your head is placed on the pillow while lying on your back, the tilt angle from your neck to your head is 10-15 degrees, and your chin is about 5 degrees lower than your forehead.
The ideal pillow height for creating a natural curve varies from person to person; for slender individuals, about 5 cm; for those with standard builds, about 6 cm; and for those with larger builds, aim for a height of about 8 cm. A pillow that is too high can worsen straight neck or cause snoring by compressing the airway. Conversely, a pillow that is too low cannot support the neck, leading to neck pain and shoulder stiffness.
2: Hardness
Choose a pillow with appropriate hardness and elasticity that prevents gaps under the back of your head and neck, allowing you to completely relax your neck and head. Appropriate hardness firmly supports the head, enabling smooth turning over during sleep. Regardless of straight neck, a slightly firm pillow is recommended. A pillow that is too soft will cause your head to sink, disrupting your sleeping posture and making your head unstable, which can strain your neck.
3: Shape/Size
Pillows with a shape where the neck area is higher than the head area are sold for straight necks, but they don't suit everyone, so it's fine to choose the shape based on preference. Choose a pillow size that is at least three times the width of your head.
Turning over during sleep plays a role in regulating body temperature and distributing body pressure, so it's important to choose a size that prevents your head from falling off even when you turn over. Additionally, promoting blood and lymph circulation by turning over during sleep helps improve blood flow around the cervical spine, which is effective in preventing straight neck.
4: Material (High-rebound/Low-rebound/Fiber)
Materials with appropriate firmness and fit that firmly support the neck and head are recommended. Generally, high-rebound urethane and fiber materials are considered effective for straight neck as they reduce the burden on the neck.
Furthermore, it is important to choose a pillow that does not lose its shape even after prolonged use, with durable materials such as pipe or fiber being recommended. Fiber materials have rebound and moderate firmness similar to high-rebound materials, and can also be washed with water, making them excellent in terms of hygiene.
What is the correct position and height for a straight neck person to use a pillow?
The rumor that "it's better not to use a pillow for a straight neck" is false information.Pillows are primarily expected to distribute body pressure during sleep and reduce strain on the cervical spine. Not using a pillow, or continuously using one with an incorrect height or firmness, can put a burden on the cervical spine and potentially worsen a straight neck.
The ideal pillow height is one that creates an appropriate gap between the head and shoulders. Furthermore, the pillow should be placed between the head and shoulders to prevent the neck from tilting forward. This helps maintain the natural curve of the neck.
If a pillow doesn't help, consider seeing an orthopedic surgeon.
What should you do if you are still experiencing neck pain the morning after consciously maintaining your posture during the day and using a pillow effective for straight neck?
Straight neck initially doesn't involve significant pain, but in severe cases, it has been reported to cause various symptoms such as headaches, shoulder stiffness, limited neck mobility, dizziness, unsteadiness, numbness in the hands, nausea, and depression.
If neck pain upon waking persists for more than two days, or if there is strong pain even several hours after waking, or if the pain intensifies, do not hesitate to consult a medical institution (orthopedic surgeon).
An orthopedic surgeon will perform X-rays and MRI scans to thoroughly diagnose the condition of your cervical spine and suggest appropriate treatment methods. In some cases, physical therapy, medication, or surgery may be necessary.
Straight neck can lead to muscle strain, decreased bone density, and herniated discs, so it's important to first consult an orthopedic surgeon to assess the extent of bone deformation and the severity of the symptoms. Early consultation can help prevent the worsening of the condition.
Straight neck should be checked and cared for early!
So far, we have discussed the causes and symptoms of straight neck. It is important to treat straight neck as more than just a modern ailment and to address it early. To do this, be mindful of correct posture, stretch, and choose an appropriate pillow.
While it may be possible to improve straight neck in its early stages through stretching, exercise, and lifestyle changes, if the symptoms are advanced, it is recommended to consult a specialist such as a chiropractor or osteopath early. Early detection and appropriate care will lead to the improvement and prevention of recurrence of straight neck.
Recommended pillows for straight neck relief
The neck has seven cervical vertebrae, each with an important role. Here are some recommended pillows for straight neck, designed to guide all these cervical vertebrae into their ideal wave shape.
