If you have a job that requires lots of time at a desk, staring at a screen or looking down at a phone, you could be straining more than your eyes. It can also lead to a modern problem called “tech neck.” This phenomenon results from maintaining an unnatural position while looking down at a screen, and it affects everyone, from kids who play tablet games to adults who work at a desk all day. A study from 2024 found that neck pain has drastically increased among individuals who live a sedentary life and work in front of screens all day. The neck muscles are becoming fatigued from overuse and causing the spine to curve.
If you are experiencing tech neck, you don’t have to suffer in silence. We spoke to doctors and a physical therapist to find out how to reduce this type of pain.
What is tech neck, and how do you know if you have it?
Dr. Kyle Smith, a board-certified neurosurgeon at Semmes Murphey Clinic, explains that tech neck refers to “strain on the neck muscles and spine from looking down for prolonged periods,” usually due to the overuse of mobile devices. It’s fairly easy to develop this condition if you use a smartphone.
In fact, the way you tilt your head when you’re looking at a screen may put more stress on your neck than you realize. Dr. Gbolahan Okubadejo, MD, FAAOS, a board-certified and fellowship-trained spine surgeon, says, “Tech neck isn’t just a passing discomfort; it’s often an early indicator of spinal strain. When the head consistently tilts forward to look at phones or laptops, it pulls the spine out of alignment, placing unnecessary stress on the neck and upper back.”
Dr. Jeremy Smith, an orthopedic surgeon at Hoag Orthopedic Institute specializing in degenerative spinal conditions, adds, “It’s true that the weight of your head can affect tech neck, but the development of the muscles in your neck and upper back will also play a role.” In short, having bad posture over time can lead to overuse of your neck and back muscles.
Signs of tech neck
If you suspect you’re overusing digital devices, there are several signs that you’re developing tech neck. Ari Kaplan, a trained physical therapist at ATI Physical Therapy, warns that the symptoms can initially be subtle. However, if left unaddressed, your symptoms may escalate. Kaplan says common signs include:
- Persistent neck pain
- Frequent headaches
- Shoulder and upper back pain
- Reduced mobility in your neck
Dr. Kyle Smith adds that you may also notice stiffness in your neck and spine as tech neck begins to set in.
Can tech neck be prevented?
You can stave off tech neck, but it requires some proactive changes. According to Dr. Kyle Smith, “Frequent breaks, changes in position and stretching all help to decrease strain on your neck.” He also recommends keeping phone, tablet and computer screens at face level so you don’t have to look down to view them.
The Mayo Clinic advises altering your computer posture and desk setup to avoid tech neck. The renowned institution offers the following tips for preventing neck strain while on the computer:
- Place your screen about an arm’s length away from your eyes or between 20 to 30 inches.
- Put your monitor or laptop on a stand that reaches just below eye level. You can achieve a 15-degree eye gaze by placing the top of your screen between 0.5 and 1.5 inches lower than your eye height.
- Keep your wrists straight, your elbows bent at about 90 degrees, your knees aligned with your hips and your feet flat on the floor.
Does tech neck ever go away?
Yes, tech neck can go away if you change your habits. Kaplan advises, “The best thing a person can do is limit their time looking down at screens.” He adds that addressing tech neck “doesn’t require extensive effort, just mindful practices and simple exercises.”
If you are required to be on your phone or computer for work, it’s not always easy to eliminate or significantly reduce screen time, which makes screen position all the more important.
Stretching and specific neck exercises can also reduce your neck strain, as can taking frequent breaks from your screen. Set a timer to get up once an hour and relax your neck and shoulders.
Tips to improve tech neck
If you already have tech neck, there are a few ways to improve it. You may want to seek out a more ergonomic office chair or get a new neck-supporting pillow to ensure that your sleep position does not aggravate your issues. Physical activities may also reduce your pain quickly.
Something as simple as a stretching routine could significantly impact your existing tech neck discomfort. “Stretches should be done regularly, especially after prolonged periods of device use,” says Dr. Kyle Smith. “Do a variety of stretches that aim to increase range of motion and strengthen neck musculature.”
Tech neck stretches
Kaplan suggests cervical retraction to combat tech neck pain. He recommends the following steps to complete this stretch, which can be done several times throughout the day.
- Sit upright: Ensure you are sitting upright with your head aligned with your body.
- Perform the retraction: Without tilting your head, pull your head straight back, as if making a double chin. Keep your eyes looking forward.
- Hold and release: Hold this position for one second, then return to the starting position.
- Repeat: Perform this exercise 10 times or as needed.
Dr. Jeremy Smith says a trapezius stretch can be helpful. He explains how to do it:
- Grab and stretch: Start by grabbing one ear with the opposite hand and bringing it toward your opposite shoulder.
- Breathe: Take deep breaths while in this position as your neck muscles and nerves stretch out.
- Repeat: Alternate to the other side and complete the same stretch.
The doctor adds, “Sometimes tension from other parts of our bodies can give off that same painful sensation of tech neck. I would take some time to roll the shoulders back and slowly warm up the area.” He suggests this action can help you determine if the pain is really coming from your neck and shoulders.
In addition to stretching, it’s important to work on having proper posture. Dr. Okubadejo tells CNET, “Posture plays a bigger role than most people realize. Even a slight forward tilt of the head adds pressure that, over time, contributes to stiffness, discomfort and even nerve irritation. Recognizing and correcting poor habits early can make a significant difference in long-term spinal health.”
Can tech neck cause more serious problems?
Left untreated, tech neck can lead to more severe issues. “Tech neck can cause more serious problems like pinched nerves and herniated discs,” Dr. Jeremy Smith warns. “It is really important to consult a medical professional when you begin to have discomfort and pain around your neck.”
The Mayo Clinic agrees that tech neck can extend beyond sore neck and shoulder muscles. Any extra spinal pressure in your neck could result in everything from lower back pain to herniated disks. Tech neck could even put a strain on jaw joints and muscles, leading to temporomandibular joint pain, more commonly known as TMJ.
When to see a doctor
If you are developing chronic pain, it’s time to see a doctor. The Cleveland Clinic advises that it’s time to seek professional help if making lifestyle modifications is not relieving pain. In other words, if stretches and screen changes are not enough, you may need medical intervention.
In addition to seeking advice from your primary care physician, visiting a chiropractor or physical therapist may also be helpful.
The bottom line
Tech neck is a common condition, given how much time most of us spend on our computers and mobile devices. While you may be able to prevent this type of pain by raising your screens so you’re not tilting your head downward, other lifestyle changes can help.
Ensure you take frequent breaks from your screens and integrate neck and shoulder stretches into your daily routine. If you are experiencing chronic pain, you should visit your healthcare provider to get more advice and treatment options.
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