How To Improve Tech Neck
September 05, 2025
Written by Sally Larrington-Brown
In today’s digital world, our phones, tablets, and laptops are never far from reach. While technology makes life easier, it’s also created a new kind of posture problem: tech neck.
If you’ve ever noticed stiffness in your neck, rounded shoulders, or nagging headaches after scrolling or working at your desk, you’re not alone. Tech neck is becoming increasingly common, and while it may start as minor discomfort, it can evolve into chronic pain and posture imbalances if ignored. The good news? With awareness and the right habits, you can correct tech neck and prevent it from getting worse.
What Is Tech Neck?
Tech neck is the strain and discomfort caused by repeatedly looking down at devices for long periods. On average, adults spend 3–5 hours a day looking down at phones alone. That’s a lot of pressure on the spine!
Here’s why: your head weighs around 10–12 pounds in a neutral position. For every inch your head tilts forward, that weight effectively doubles. At a 45 degree angle like when you’re looking down at your phone your neck may be supporting up to 50 pounds of pressure. Over time, this leads to:
Tightness in the neck and shoulders
Poor posture (rounded shoulders, forward head position)
Headaches or jaw tension
Even long-term spinal issues if left unchecked
Signs You May Have Tech Neck
Wondering if you’re experiencing it? Common symptoms include:
Aching or stiffness in the neck and upper back
Shoulder tension or pain that radiates down into the arms
Headaches that feel like they start at the base of the skull
Limited neck mobility (hard to look over your shoulder)
A noticeable forward head posture in photos or mirrors
Step 1: Reset Your Posture
Posture awareness is your first line of defence. Each time you notice yourself slouching, pause and reset:
Sit tall with feet flat on the floor.
Roll your shoulders back and down.
Lift your chest slightly.
Imagine a string pulling the crown of your head toward the ceiling.
This “reset” not only reduces strain but also trains your body to naturally hold better posture over time.
Step 2: Adjust Your Screen Setup
The lower your device, the more your head drops forward. Instead of adapting your body to your screen, adapt your screen to your body.
Raise your phone or tablet to eye level.
Position your monitor so the top is at or just below eye height.
Use a laptop stand and external keyboard for better ergonomics.
Pro tip: If you spend a lot of time at a desk, consider an ergonomic chair that encourages upright posture.
Step 3: Stretch Tight Muscles
Sitting hunched forward shortens the muscles at the front of the neck and chest while overstretching and weakening the muscles at the back. Simple stretches can undo this imbalance:
Neck side stretch: Tilt your head toward your shoulder, holding 20 seconds each side.
Chin tucks: Gently draw your chin back without tilting your head down this strengthens the deep neck muscles.
Chest opener: Clasp your hands behind your back, straighten your arms, and lift slightly.
Do these a few times a day, especially during breaks, to release tension.
Step 4: Strengthen Postural Muscles
Stretching relieves discomfort, but strengthening ensures the problem doesn’t return. Strong postural muscles hold you upright with less effort.
Upper back: Rows, band pull-aparts, reverse flys
Shoulders: Scapular retractions, wall angels
Core: Planks, dead bugs, bird dogs
Aim for short strength sessions 2–3 times a week to build resilience.
Step 5: Build Movement Breaks Into Your Day
The human body is built to move, not to stay hunched in one position for hours. That’s why movement breaks are so powerful in combating tech neck.
Stand up every 30–60 minutes.
Take a 2–3 minute stretch or walk break.
Set reminders or use apps that prompt you to move.
Even tiny bursts of activity restore circulation and reset your posture.
Step 6: Lifestyle Support
Improving tech neck isn’t only about posture, it’s also about how you treat your body overall.
Sleep posture: Avoid sleeping on your stomach, which twists the neck. Instead, aim for back or side sleeping with supportive pillows.
Hydration: Staying hydrated supports joint and muscle health.
Stress management: Stress makes us hunch forward, try breathing exercises or meditation to keep muscles relaxed.
The Bigger Picture: Prevention Over Cure
Correcting tech neck takes consistency, but prevention is always easier than treatment. Think of your posture as part of your wellness routine, just like exercise or nutrition. The more mindful you are about daily habits, the less chance tech neck has to take hold.
Final Thoughts
Tech neck is a modern problem, but it doesn’t have to be your new normal. By combining posture awareness, ergonomic adjustments, stretching, and strengthening, you can not only reduce discomfort but also protect your spine for years to come.
Remember: Every time you lift your screen instead of lowering your head, you’re making a choice your future body will thank you for.
