If you spend hours looking down at your phone or computer, the stiffness or soreness in your neck might be more than just a minor annoyance. You could be experiencing “tech neck,” a growing concern in our screen-filled world.

According to the Mayo Clinic, tech neck refers to chronic neck and shoulder pain caused by poor posture while using electronic devices. Constantly looking down strains the neck muscles and ligaments and causes your shoulders to slump forward. Over time, this posture can alter the natural alignment of your spine and lead to muscular imbalances in your shoulders, chest and neck.

But the effects of tech neck do not stop there. Increased spinal pressure in the neck can radiate downward, contributing to lower back pain, frequent headaches and even herniated (slipped or bulging) discs. Misaligned neck posture can also strain the jaw muscles and joints, potentially leading to temporomandibular joint (TMJ) pain.

At The Barr Center for Pain and Regenerative Therapies we have treated many patients suffering from these symptoms. Fortunately, the condition is both preventable and manageable, especially with proper posture and strengthening exercises.

Tips to Prevent and Treat Tech Neck:

  • Strengthen your neck and upper back Hold phones and tablets at eye level. Adjust your computer monitor so the top of the screen is at or just below eye level. For those who love to read books or use a Kindle use an adjustable book stand.

  • Take frequent screen breaks: Set a timer to remind yourself to stand, stretch or walk around every 30–60 minutes.

  • Use proper desk posture:

    • Sit with both feet flat on the ground—avoid crossing your legs.
    • Keep your wrists straight and elbows bent at about a 90-degree angle.
    • Make sure your knees align with your hips.

  • Strengthen your neck and upper back: Incorporate targeted exercises to build stability and support healthy posture (see options below).

Raise Screens to prevent tech neck

Try these exercises!

Chin Tucks

  • Sit or stand up straight.
  • Gently tuck your chin toward your chest.
  • Hold for 5 seconds, then relax.
  • Repeat 10-15 times.

Wall Angels

  • Stand with your back, head and arms against a wall.
  • Start with arms bent at 90 degrees, elbows at shoulder height.
  • Slowly raise your arms like you are making a snow angel, while staying connected with the wall.
  • Lower arms back down and repeat 10–12 times.

Shoulder Blade Squeezes

  • Sit or stand tall.
  • Pull your shoulder blades together and down (imagine tucking them into your back pockets).
  • Hold for 5 seconds, then relax.
  • Repeat 10–15 times.

Help is Available

By becoming more mindful of your posture and making small adjustments to your daily habits, you can reduce the risk of tech neck and its long-term consequences. At The Barr Center for Pain and Regenerative Therapies, we specialize in identifying and treating complex conditions, including neck pain. Our patient-focused, non-surgical therapies offer personalized care for lasting pain relief. Visit www.BarrCenter.com, call 757-578-2260 or email us at [email protected]. When you come in, be sure to ask Dr. Barr to show you her legendary towel trick!