16/09/2025
Have you heard of Tech Neck?
Tech neck, or text neck, is neck and upper back pain and stiffness caused by poor posture from prolonged use of digital devices like smartphones and computers. The forward tilt of the head, which is a common posture when using these devices, adds significant pressure and strain to the neck, leading to increased muscle tension, joint stress, and potential nerve issues over time. To alleviate tech neck, people can take frequent breaks, practice ergonomic adjustments, incorporate strengthening and stretching exercises, and adjust their screen height to be at eye level.
What Causes This
Poor Posture:
Looking down at screens for extended periods creates a forward head posture, which puts considerable strain on the neck
Increased Pressure:
The human head weighs about 10 pounds, but for every inch the head tilts forward, the strain on the neck doubles. Looking down a 45 degrees for prolonged periods is the equivalent of lifting a 50 pound bag of potatoes with your neck.
Symptoms:
Tech neck can cause neck and shoulder pain, headaches, muscle stiffness, and a rounded upper back.
Long-term Issues:
In the long term, the excessive stress can lead to muscle imbalances, structural changes in the spine, joint inflammation, and even pinched nerves or herniated discs.
Prevention & Relief
Ergonomic Adjustments:
Position your phone and laptop screens at eye level using stands or adjustable arms to maintain good posture.
Take Regular Breaks:
Step away from your devices every 30-60 minutes to stretch and move around.
Corrective Exercises:
Chin Tucks: Gently pull your chin back and down, parallel to the floor, to strengthen neck muscles.
Neck & Shoulder Stretches: Gently tilt your head to each side and roll your shoulders to relieve tension.
