{"id":13066,"date":"2025-06-10T11:55:25","date_gmt":"2025-06-10T15:55:25","guid":{"rendered":"https:\/\/barrcenter.com\/staging-2025\/?p=13066"},"modified":"2026-01-05T09:08:40","modified_gmt":"2026-01-05T14:08:40","slug":"are-you-suffering-from-tech-neck-if-so-heres-what-to-do-about-it","status":"publish","type":"post","link":"https:\/\/barrcenter.com\/staging-2025\/are-you-suffering-from-tech-neck-if-so-heres-what-to-do-about-it\/","title":{"rendered":"Are You Suffering from &#8216;Tech Neck&#8217;? If So, Here\u2019s What to Do About It"},"content":{"rendered":"<p style=\"font-weight: 400;\">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 \u201ctech neck,\u201d a growing concern in our screen-filled world.<\/p>\n<p style=\"font-weight: 400;\">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.<\/p>\n<p style=\"font-weight: 400;\">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.<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">At <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/barrcenter.com\/staging-2025\/\">The Barr Center for Pain and Regenerative Therapies<\/a><\/span><span style=\"font-weight: 400;\"> we have treated many patients suffering from these symptoms. Fortunately, the condition is both preventable and manageable, especially with proper posture and strengthening exercises.<\/span><\/p>\n<h3 style=\"font-weight: 400;\"><strong>Tips to Prevent and Treat Tech Neck:<\/strong><\/h3>\n<p><strong>Strengthen your neck and upper back <\/strong>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. <b><strong>Take frequent screen breaks: <\/strong><\/b>Set a timer to remind yourself to stand, stretch or walk around every 30\u201360 minutes. <strong>Use proper desk posture: <\/strong><\/p>\n<ul>\n<li>Sit with both feet flat on the ground\u2014avoid crossing your legs.<\/li>\n<li>Keep your wrists straight and elbows bent at about a 90-degree angle.<\/li>\n<li>Make sure your knees align with your hips.<\/li>\n<\/ul>\n<p><strong>Strengthen your neck and upper back: <\/strong>Incorporate targeted exercises to build stability and support healthy posture (see options below). https:\/\/barrcenter.com\/staging-2025\/wp-content\/uploads\/2025\/06\/Barr-Center_Prevent-Tech-Neck_Raise-Screens.png<\/p>\n<h3><strong><b>Try these exercises!<\/b><\/strong><b><\/b><\/h3>\n<h3>Chin Tucks<\/h3>\n<p>Sit or stand up straight.Gently tuck your chin toward your chest.Hold for 5 seconds, then relax.Repeat 10-15 times.<\/p>\n<h3>Wall Angels<\/h3>\n<p>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\u201312 times.<\/p>\n<h3>Shoulder Blade Squeezes<\/h3>\n<p>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\u201315 times.<\/p>\n<h3>Help is Available<\/h3>\n<p style=\"font-weight: 400;\">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 <a href=\"https:\/\/barrcenter.com\/staging-2025\/neck-pain-relief\/\">neck pain<\/a>. Our patient-focused, non-surgical therapies offer personalized care for lasting pain relief. Visit <a href=\"https:\/\/barrcenter.com\/staging-2025\"><u>www.BarrCenter.com<\/u><\/a>, call 757-578-2260 or email us at <a href=\"mailto:info@BarrCenter.com\">info@BarrCenter.com<\/a>. When you come in, be sure to ask Dr. Barr to show you her legendary towel trick!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you spend hours looking down at your phone or computer, neck stiffness or soreness could be a sign of \u201ctech neck\u201d \u2014 chronic pain caused by poor posture with electronic devices. This condition strains neck muscles and can lead to headaches, back pain, and jaw issues. The good news? Tech neck is preventable and treatable with proper posture and exercises.<\/p>\n","protected":false},"author":8,"featured_media":13070,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[92,54],"tags":[151,149,155,153,56,150,154,147,148,152,146],"class_list":["post-13066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-neck-pain-relief","tag-digital-health","tag-ergonomics","tag-exercises-to-prevent-or-relieve-tech-neck-pain","tag-headaches","tag-neck-pain","tag-neck-strain","tag-pain-relief","tag-posture","tag-screen-time","tag-spine-health","tag-tech-neck"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Are You Suffering from &#039;Tech Neck&#039;? 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Here\u2019s What to Do About It\" \/>\n<meta property=\"og:description\" content=\"Prevent and relieve tech neck pain caused by poor posture from device use with expert tips and exercises from Barr Center in Virginia Beach.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/barrcenter.com\/staging-2025\/are-you-suffering-from-tech-neck-if-so-heres-what-to-do-about-it\/\" \/>\n<meta property=\"og:site_name\" content=\"Barr Center\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-10T15:55:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-05T14:08:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/barrcenter.com\/staging-2025\/wp-content\/uploads\/2025\/06\/BarrCenter_Are-You-Suffering-from-Tech-Neck_Featured.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lisa Barr, MD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lisa Barr, MD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/barrcenter.com\\\/staging-2025\\\/are-you-suffering-from-tech-neck-if-so-heres-what-to-do-about-it\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/barrcenter.com\\\/staging-2025\\\/are-you-suffering-from-tech-neck-if-so-heres-what-to-do-about-it\\\/\"},\"author\":{\"name\":\"Lisa Barr, MD\",\"@id\":\"https:\\\/\\\/barrcenter.com\\\/staging-2025\\\/#\\\/schema\\\/person\\\/486968b69e71e8fa5c4f030f7567cc47\"},\"headline\":\"Are You Suffering from &#8216;Tech Neck&#8217;? 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