Are You Suffering from 'Tech Neck'? Here’s How to Fix It

Check Your Posture Right Now

Are you looking at your phone? Take a moment to evaluate your posture. Is your head tilted downward? If so, you’re not alone.

The average person spends over three hours daily on their phone, checking it nearly 60 times a day. Many also spend eight or more hours on a computer for work and additional time on screens at home. This excessive screen time places enormous strain on the neck, shoulders, and back, leading to a growing problem known as tech neck.

What Is Tech Neck?

Tech neck refers to chronic neck, shoulder, and back pain caused by poor posture while using electronic devices. When you look down at your phone or computer for extended periods, your neck muscles strain, and your shoulders slump forward. Over time, this leads to muscle fatigue, poor posture, spinal pressure, and even headaches.

Why Is Tech Neck a Big Problem?

• Increased Pressure on the Spine – Your head weighs around 10–12 pounds, but tilting it forward at a 45-degree angle increases pressure on the neck to around 50 pounds—the equivalent of carrying a heavy bag of groceries on your neck all day.

• Neck Pain and Stiffness – Neck pain is the fourth leading cause of disability worldwide, with over 30% of adults experiencing it annually.

• Long-Term Damage – Over time, tech neck can lead to nerve compression, chronic pain, reduced mobility, and spinal degeneration.

How to Prevent and Fix Tech Neck

The good news? Simple changes to your daily habits can make a huge difference!

1. Improve Your Phone Posture

✅ Hold your phone at eye level instead of looking down. ✅ Use voice commands or hands-free options when possible.✅ Take breaks every 20–30 minutes to stretch and reset your posture.

2. Optimize Your Workstation

✅ Place your screen 20–30 inches away (about arm’s length). ✅ Adjust your monitor so your eyes are level with the top of the screen. ✅ Keep your shoulders relaxed, elbows bent at 90 degrees, and feet flat on the floor. ✅ Use a laptop stand or external monitor to prevent slouching.

3. Strengthen and Stretch Your Neck

✅ Chin Tucks – Gently tuck your chin in and hold for 5 seconds to strengthen neck muscles.

✅ Neck Rolls – Slowly roll your head from side to side to relieve tension.

✅ Shoulder Blade Squeeze – Pull your shoulder blades back and down to counteract forward slouching.

✅ Frequent Movement – Stand up and stretch every 30–60 minutes to avoid stiffness.

Latest Research: The Best Treatment for Chronic Neck Pain

A recent study investigated Instrument-Assisted Soft Tissue Mobilization (IASTM)—a technique that uses specialized tools to relieve muscle tightness and improve posture. Researchers found that treating the Superficial Back Arm Line (SBAL) (a group of interconnected muscles running along the back and arms) was more effective than focusing only on specific muscles. After four weeks of treatment, participants showed significant reductions in neck pain, better posture, and improved flexibility.

Das K, Kumari S, Rizvi MR, Sharma A, Sami W, Al-Kuwari NFA. Unknotting tech neck by breaking the cycle of pain and disability: Comparing the impact of instrument assisted soft tissue mobilization on specific muscles and superficial back arm line. J Bodyw Mov Ther. 2024 Jul;39:97-108. doi: 10.1016/j.jbmt.2024.02.041. Epub 2024 Mar 5. PMID: 38876707.

check out that video for deeper understanding: https://www.youtube.com/watch?v=65e-mp3Xjh0

Final Thoughts: Small Changes, Big Impact

Tech neck is a growing problem in our screen-dominated world, but it’s preventable and treatable. By making simple postural adjustments, stretching regularly, and optimizing your workspace, you can protect your neck, improve your overall health, and prevent long-term damage.

📱💻 Take action today—your neck will thank you!