Tech neck is real: 7 smart ways to prevent or treat it

Whether you’re scrolling, texting or powering through back-to-back calls, your body can feel the effects of screen time. It's called “tech neck”, and yes, it’s a real thing.

Let’s take a look at how your device may be affecting your spine—and what you can do to prevent tech neck from disrupting your life each day.

What is tech neck?

Tech neck refers to the neck and upper back pain caused by repeatedly bending your head forward to look at screens. It's a modern musculoskeletal issue tied directly to how we interact with technology.

You may have heard that the average adult head weighs around 11 pounds. But when you tilt your head just 15 degrees forward, the pressure on your neck increases to about 27 pounds. At 45 degrees, it’s closer to 50 pounds.

That’s a lot for your neck and spine to carry, especially if you're doing it for hours every day.

Why tech neck happens

The culprit behind tech neck isn’t just your smartphone—it’s all of your screens. Computers, tablets and even TVs positioned at improper angles can lead to prolonged periods of poor posture and back and neck pain.

Over time, this can result in:

• Chronic neck and shoulder pain 
• Tension headaches
• Reduced mobility in the upper back
• Tingling or numbness in your arms and hands

As your posture collapses forward, the muscles in your upper body must work overtime to support the misalignment. Left untreated, tech neck can even contribute to disc degeneration and long-term orthopedic issues.

Do you have tech neck?

Some signs of tech neck are subtle at first. You might notice:

• A stiff or sore neck after a long day at the computer
• Headaches that seem to start in the back of your skull
• A constant need to roll your shoulders or stretch your upper back
• A creeping tightness or numbness down your arms

If you’re experiencing any of these symptoms, you’re not alone—and you're not stuck with them. Early intervention can make a major difference.

7 smart ways to prevent or treat tech neck

The good news? Tech neck is preventable—and in many cases, reversible—with a few lifestyle changes. Here’s how to start protecting your spine.

1. Lift your screens

Position your devices so that your eyes naturally fall at the top third of the screen when you're sitting upright. Avoid using your laptop or phone while lying in bed or slouching on the couch.

2. Practice good posture

Think: shoulders back, ears in line with your shoulders and a tall spine. This small adjustment reduces pressure on your neck and keeps your body aligned.

3. Take frequent breaks

Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Bonus: Stand up and stretch while you’re at it.

4. Strengthen and stretch

Incorporate exercises that build strength in your upper back and shoulders, like rows or resistance band pulls. Gentle stretches for your neck and chest can also counteract tightness.

5. Support your spine

If you sit at a desk, use an ergonomic chair and consider a standing desk or monitor riser. Even a rolled towel behind your lower back can encourage better posture.

6. Listen to your body

Pain is your body’s way of signaling that something’s off. If neck discomfort becomes chronic or starts affecting your day-to-day activities, don’t push through it. It’s time to talk to an expert.

7. Help your neck while you sleep

Your posture doesn’t clock out at bedtime. One of the easiest ways to support your spine overnight is by investing in a quality pillow designed to keep your head and neck aligned.

Tech neck exercises

There are some exercises you can do to prevent or relieve tech neck. Here's a quick, 5-minute daily routine to help. You can do this routine once or twice a day—perfect for a break from your desk or before bed.

How to fix tech neck

We live in a digital world—there’s no getting around that. But tech neck doesn’t have to be part of the deal. A few simple changes to how you use your devices, combined with awareness and the right support, can help you keep your head held high.

If your tech neck symptoms persist, worsen or begin interfering with your sleep or work, it’s worth consulting an orthopedic specialist. Prolonged pain or nerve symptoms could signal something more serious than just bad posture. It’s time to look up and act.

Need help managing neck pain or posture problems on an ongoing basis? Discover our Muscle and Joint Care program today.