We live in a digital world. From checking emails at breakfast to scrolling social media before bed, most of us spend several hours each day staring at screens. But while our smartphones and laptops keep us connected and productive, they’re also taking a toll on our bodies, particularly our necks.
This growing problem has earned the name “Tech Neck” and refers to the neck pain, stiffness, and postural strain caused by the prolonged use of digital devices. It’s becoming more common in people of all ages, from school students to office workers, and if left untreated can lead to long-term discomfort and mobility issues. So, what causes Tech Neck? What symptoms should you look out for? And what can you do to prevent or manage it? Let’s break it down.
What Is Tech Neck?
Tech Neck is a modern term for neck strain caused by the frequent forward head posture we adopt while using smartphones, tablets, and computers. The weight and stress on your neck increases dramatically when you tilt your head forward to look down at a screen.
In a neutral position, the human head weighs about 4.5–5.5 kilograms. But for every inch the head tilts forward, the effective weight increases. Research published in Surgical Technology International found that at a 60 degree angle, a common angle when looking at a phone, the neck supports the equivalent of 27 kilograms (Hansraj, 2014). That’s like carrying a small child on your neck, for hours at a time. Over time, this strain can lead to muscle fatigue, joint stiffness, tension headaches, and even changes in spinal alignment.
Common Symptoms of Tech Neck
Tech Neck symptoms can vary, but often include:
- Aching or stiffness in the neck and upper shoulders
- Headaches, particularly at the base of the skull
- Pain between the shoulder blades
- Reduced neck mobility
- Tingling or numbness in the arms, in severe cases
Many people also report feeling tight across the chest and weak through the upper back, which are signs of muscular imbalances caused by poor posture.
Why Is It Becoming So Common?
Studies show that the average adult spends over 6 hours per day using screens, and that number is even higher for teenagers and students (Twenge et al., 2019). This screen time often involves looking down at phones or hunching over laptops, these habits gradually overload the neck and upper back.
Compounding the problem is the fact that modern work and leisure activities often involve less movement and more sitting. Long periods in a static slouched position can reduce circulation to the muscles and joints, making them more vulnerable to fatigue and dysfunction.
Who Is at Risk?
Anyone who uses a smartphone, computer, tablet or gaming device for long periods is at risk of developing Tech Neck. However, some groups are particularly vulnerable:
- Office workers, especially those without ergonomic setups
- Teenagers and young adults who spend hours on social media or gaming
- University students, who often work on laptops in informal settings
- Remote workers juggling long hours on mobile devices or tablets
Interestingly, research shows that younger people are now experiencing neck pain at rates similar to older adults, a trend that wasn’t seen in previous decades (Côté et al., 2008).
The Role of Chiropractic and Physical Therapy
Chiropractors and physiotherapists are commonly consulted for neck pain and postural issues. Chiropractic care can help restore normal joint movement, relieve muscle tension, and improve posture. Treatments may include:
- Spinal and joint mobilisation
- Soft tissue therapy
- Corrective exercises
- Postural retraining
- Ergonomic advice
An evidence-based review published in the Journal of Orthopaedic & Sports Physical Therapy found that manual therapy combined with exercise is effective in reducing pain and improving function in neck pain patients (Blanpied et al., 2017). Furthermore, chiropractors can help educate patients about proper screen use, the importance of movement, and how to prevent recurrences.
Tips to Prevent and Manage Tech Neck
While treatment can provide relief, prevention is key. Here are some simple, evidence-based strategies to reduce your risk:
- Lift Your Screens
Keep phones and laptops at eye level to reduce downward tilting of the head. - Take Regular Breaks
The 20/20/20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) helps relax the eyes and encourages movement. - Stretch and Strengthen
Simple exercises like chin tucks, shoulder blade squeezes, and upper trapezius stretches can reduce muscle tension and correct posture. - Set Up Your Workspace Ergonomically
Adjust your chair, desk, and screen height so that your spine is supported and your head stays aligned with your shoulders. - Move Often
Avoid sitting in one position for long periods. Even short, regular movement breaks can make a big difference to joint and muscle health.
When to Seek Help
If you’ve been dealing with persistent neck pain, headaches, or stiffness that doesn’t improve with basic changes, it may be time to consult a health professional. Early intervention can prevent more serious complications such as nerve compression or chronic dysfunction.
Conclusion
Tech Neck is a modern-day problem, but fortunately, it’s manageable and largely preventable. With greater awareness of posture, smarter device habits, and professional guidance when needed, it’s possible to undo the damage and enjoy technology without the pain. So next time you pick up your phone, take a moment to lift it to eye level. Your neck will thank you.
Article written by
Dr. Michael Corben B.Sc. (Biomed), M.Chiro
Chiropractor
